Speedy Black Bean Burgers — No Excuses Detox
The Quinoa & Mushroom Burgers in my first book have been a big hit with my readers, but they are a bit time-consuming to prepare, so this burger recipe is my speedy alternative! It’s loaded with fiber and protein from black beans and lots of flavorful veggies, to truly earn the name of a “veggie” burger. I prefer the texture of these burgers when they are pan-fried, but I bake them more often because you can finish cooking the whole batch in less than 30 minutes. Feel free to double this recipe and freeze the extras for a quick and easy weeknight meal.
Servings: 6 -8 burger patties
Ingredients
- 1½ cups cooked black beans (15-ounce can) rinsed and drained
- 1 cup gluten-free rolled oats
- 1¼ teaspoons fine sea salt
- 1 carrot chopped
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- ½ teaspoon garlic powder
- 1 red bell pepper diced
- ¼ red onion diced
- ½ cup loosely packed fresh flat-leaf parsley chopped
- Coconut oil for frying (optional)
- 6 to 8 high-quality buns or butter lettuce leaves
Optional Toppings:
- arugula
- avocado
- red onion
Instructions
- Preheat the oven to 350°F (if you plan to bake them) and line a baking sheet with parchment paper.
- In the bowl of a large food processor fitted with an “S” blade, combine the beans, oats, salt, carrot, cumin, chili powder, garlic powder, bell pepper, onion, and parsley and process until a uniform mixture that sticks together is created. The mix shouldn’t be supersmooth and may even resemble the texture of ground beef.
- Use a 1/3-cup measure to scoop the burger mixture and use your hands to press into patties about ¾ inch thick, making 6 to 8 evenly sized patties.
- Arrange in a single layer on the prepared baking sheet.
To bake:
- Bake for 15 minutes, then gently flip with a spatula and bake for 10 minutes more. The patties are done when the outside is dry and crisp, but the inside is still tender.
To pan-fry:
- Heat a small amount of coconut oil in a cast-iron skillet over medium heat and place a patty in the center of the pan. Cook for 4 to 5 minutes, until the spatula easily slides under a crisp side, then flip and cook the other side for another 4 to 5 minutes. Repeat with the remaining patties, greasing the pan as needed to prevent sticking.
- Serve warm with toppings on a bun or in a lettuce wrap. Store leftovers in an airtight container in the refrigerator for up to 1 week, or in the freezer for up to 6 months. (Be sure to place parchment paper between each patty to prevent sticking.) To reheat, simply heat the burgers in a skillet on both sides until the centers are warm.
Notes
Reprinted with permission from No Excuses Detox, copyright © 2017 by Megan Gilmore, published by Ten Speed Press, an imprint of Penguin Random House LLC.
Book Cover Photo copyright © 2017 by Erin Scott
Book Cover Photo copyright © 2017 by Erin Scott