Black Bean Burgers

This is my favorite veggie burger. The taste is amazing, and the texture is even better. It is simple to make and packed with nutrients, fiber, and plant protein!

Time to read: 4 mins | Time to make: 1 hour | Yields: 6

Ingredients

• 1-15 oz can black beans, drained and rinsed

• 1 tbsp of oil or spray

• 1/2 medium onion, diced

• 1/2 big or one medium red or green bell pepper, diced

• 1 small carrot, peeled and grated

• Salt and black pepper

• 2 cloves garlic, minced

• 1.5 tsp cumin

• 1 tsp smoked paprika

• 1/2 tsp chipotle chili powder

• 1 tsp garlic powder

• 1 large handful of spinach, chopped

• 1/4 cup (20 g) rolled oats

• 2 tsp tomato paste

• 2 tbsp nutritional yeast

  Burger assembly:

• Grilled Buns

• Lettuce leaves washed and dried

• Tomato, sliced

• Avocado, sliced

• Crispy Onions

• Cheese

• Hummus, hot sauce

Method

1. Preheat the oven to 350°. Arrange black beans on a baking sheet and roast for about 10 minutes to remove some of the moisture.

2. In a large pan, sauté the onion, pepper, and carrots over medium heat. Season with salt and pepper and cook for 5-8 minutes.

3. Add garlic and spices and cook for 1 minute, then add spinach and cook only until it wilts.

4. Place the rolled oats in the bowl of a food processor and process until the oats are finely ground. Add the sautéed vegetables, black beans, tomato paste, and nutritional yeast to the food processor. Pulse until the mixture begins to hold together but still has some larger pieces of beans and vegetables for texture.

5. Form burgers into patties using 1/3 or 1/2 cup measurer for bigger burgers. Place on a silicone or parchment-lined baking sheet and flatten slightly to about 1 ½ inch thick.

6. Bake for 15 minutes. Flip burgers and bake for an additional 10 minutes. If you use cheese, add it after you flip burgers, so it melts perfectly.

7. Enjoy burgers on a toasted bun topped with lettuce, sliced tomatoes, avocado, and onion and drizzled with hummus or hot sauce.

8. Serve them with sweet potato fries, recipe below.

Notes

BLACK BEANS: The recipe would work great with kidney beans as well. Feel free to cook beans from scratch if you have time. Don’t skip step where we dry them in the oven, burgers might turn mushy if you do.

SPICES: I use my favorites, and I always add a lot of chilies because I like the heat. You do you :)

FOOD PROCESSOR: Here is the one I use. You can still make burgers if you don’t have a food processor. Use oat flour instead of oats, and just mash everything together in the bowl using a potato masher or fork. It will take some work, but burgers will still turn out great.

make sure your fruit is super ripe, and try to mash it with a fork and mix it with milk and almond butter before pouring over dry ingredients.

Nutrition facts, per serving:

Energy: 101kcal | Carbs: 17g | Protein: 6g | Fat: 0g

Sweet Potato Fries

You will need

• 3 medium sweet potatoes, peeled (700 g / 1.5 lb)

• 1 tablespoon olive oil

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• Your favorite spices
  (garlic powder, paprika, za'atar, habanero)

Method

1. Heat the oven to 400ºF (200ºC) and line the baking tray with parchment paper.

2. Cut the sweet potatoes into about 1/4 inch (1/2 cm) wide sticks.

3. Mix the spices, salt, and pepper in a small bowl.

4. Toss sweet potato, oil, and spices in a bigger bowl or directly on the baking tray. Bake for about 30 minutes, flipping halfway.

5. Serve hot with your favorite condiment.