Easy Black Bean Burger
A simple veggie burger that's nutritious, yet delicious! The black bean patty is high in protein thanks to the beans, nuts and seeds. It's also filled with fiber due to the beans, vegetables, whole wheat bread and again, the nuts and seeds. It's flavored with smoked paprika, garlic and onions to give you a BBQ flavored burger, without any BBQ sauce. Make a few batches and keep them in the freezer for easy weeknight dinners!
- 2 slices whole wheat bread, toasted
- 19 oz (540 ml) black beans, canned
- 1 medium yellow onion, chopped (about 1 cup)
- 2 medium garlic cloves, minced
- 1/2 cup raw walnuts
- 1/2 cup raw sunflower seeds
- 1 cup carrots, packed, finely shredded
- 1/4 cup fresh parsley, chopped
- 3 tablespoons tomato paste
- 1 tablespoon oil + more for cooking
- 1 tablespoon whole wheat flour
- 2 teaspoons smoked paprika
- 2 teaspoons oregano, dried
- 1 teaspoon garlic powder
- 1/2 teaspoon fine grain sea salt
- Pinch of cayenne (optional)
- Pepper to taste
- Tahini cabbage slaw (recipe follows)
Toast your bread in a toaster until golden and crispy. Tear the toasts and add them to a food processor. Process until you get small/medium sized crumbs. Transfer to a large bowl.
Rinse your black beans and add them to the same food processor (there's no need to clean it). Process a few seconds, leaving some texture.
Add your chopped onion and minced garlic to the food processor with the beans. Process a few more seconds to bring it all together. You want the mixture to have a bit of texture, while still being mashed. Transfer to the same large bowl as the bread crumbs.
In the food processor, add your sunflower seeds and walnuts. Pulse a few times until chopped. Transfer to the bowl.
Add the remaining ingredients to the bowl. Stir everything together until combined.
Form 7-8 patties.
To cook the patties: Heat oil in a cast iron skillet over medium heat. Cook the patties 5 minutes on each side until golden and crispy on the outside.
Serve on a bun with desired toppings.
To make this recipe gluten-free, use gluten-free bread and flour.
To make them nut-free, try replacing the walnuts with more sunflower seeds.
Alternatively, you can cook the patties in a skillet (approximately 5 minutes on each side) or in the oven at 400F for 15 minutes, then 10 minutes on the other side.
To freeze the burgers: line a baking sheet with parchment or wax paper. Place the uncooked patties on the prepared baking sheet. Place in the freezer for a few hours, then transfer them to a freezer bag or container.