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Black Bean Veggie Burger

This Black Bean Veggie Burger combines wholesome ingredients to create a delicious and nutritious meal that satisfies both taste and health goals.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 10 patties
Course: Dinner, Main Course
Cuisine: American, vegetarian
Calories: 250
Ingredients Method Notes

Ingredients
  

For the Patty Mixture
  • 1 teaspoon avocado oil Healthy fat for sautéing the onions and garlic.
  • 1 medium onion (minced) Adds flavor and sweetness.
  • 3 cloves garlic (minced) Infuses the burgers with an irresistible aroma.
  • 19 ounce can black beans (drained) The star ingredient, rich in protein and fiber.
  • 2 cups quick rolled oats Acts as a binder and provides a chewy texture.
  • 1.5 cups grated carrot Adds moisture and sweetness.
  • 1 cup breadcrumbs For structure; substitute with gluten-free breadcrumbs if needed.
  • 1 cup roasted sunflower seeds (chopped) Contributes a delightful crunch.
  • 0.5 cup roasted almonds (chopped) For added texture; walnuts can substitute if desired.
  • 0.5 cup soy sauce Introduces savory umami flavor.
  • 0.25 cup parsley or cilantro (chopped) Fresh herbs elevate the taste.
  • 2 tablespoons sesame oil Provides a nutty depth.
  • 1 tablespoon cumin Essential spice that enhances flavor.
  • 1 tablespoon chili powder Essential spice that enhances flavor.
  • 1 tablespoon oregano Essential spice that enhances flavor.
  • 4 large eggs Binds the mixture together.
  • 0.5 cup feta cheese (optional) A flavorful addition, can be left out for vegan burgers.

Method
 

Preparation
  1. In a skillet, heat the avocado oil over medium heat. Add the minced onion and garlic, cooking for about 2 minutes until they are soft and fragrant.
  2. Transfer the sautéed onion and garlic to a large mixing bowl. Mix in the drained black beans, quick rolled oats, grated carrot, breadcrumbs, sunflower seeds, chopped almonds, soy sauce, parsley or cilantro, sesame oil, cumin, chili powder, oregano, and eggs. Stir well until completely combined.
  3. Use your hands to shape the mixture into 10 thick patties. They should hold together well but can be loosely formed for a light texture.
Cooking
  1. Heat a splash of oil in a non-stick pan over medium heat. Add as many patties as can fit without crowding the pan.
  2. Cook for 4-5 minutes on each side or until they turn golden brown and are warmed through.
  3. Place your cooked patties on hamburger buns and accompany them with fresh lettuce, tomato, pickles, and your favorite condiments.

Notes

For an even healthier option, try baking the patties at 375°F for 20-25 minutes, flipping halfway through. Double the batch and freeze half for a quick weekday meal. Serve these patties crumbled on salads for a protein boost.