I’ve never been a really big meat eater and although I am not a strict vegetarian, I do gravitate towards plant- based meals most of the time. Because of this, I am always trying to find ways to add more protein into my diet and veggie burgers can be a great option for this!
There are ton a veggie-based burgers out there. Many of the pre-made frozen ones you find in the grocery store are filled with processed ingredients which is why I was on a mission to create my own recipe at home!
Black beans are a great plant-based protein source. Their soluble fiber content can help lower LDL or “bad” cholesterol levels and reduce the risk of certain types of cancer like colon and breast. Soluble fiber also takes longer to digest, so it can help keep you full for a longer period of time.
One bite of these burgers and I promise you won’t miss the meat at all! They are full of flavor from onions, bell peppers, herbs and spices. I like to top them with avocado and some Sriracha for a bit of heat. They cook best when frozen, so plan to make them ahead and cook as needed. This is the perfect post-Thanksgiving meal after days of holiday excess and leftovers!
- 15oz can black beans, rinsed and drained
- ½ cup red bell pepper, chopped
- ½ cup green onion, chopped
- 3 Tablespoon cilantro, chopped
- 3 cloves garlic, peeled
- 1 egg
- 1 Tablespoon cumin
- 1 teaspoon hot sauce
- ½ cup oats
- Salt and pepper to taste
- 1 Tablespoon olive oil
- whole wheat buns
- Dry the beans well after rinsing. In a medium bowl, mash beans with a fork until they form a thick paste.
- In a food processor, add pepper, cilantro, onion, and garlic and pulse until minced. Add oats, egg, and spices and pulse until combined.
- Stir mixture into beans.
- Divide mixture into 4 patties and place them onto a flat surface covered in wax paper (if mixture is too wet, add another Tbsp of oats at a time)
- Freeze at least 2 hours before cooking or transfer to container and keep in freezer until ready to cook.
- To cook, heat skillet over medium heat with 1 Tbsp olive oil. Add frozen burger and cook about 7 minutes on each side.
- Serve on a whole wheat bun or over a bed of spinach and top with desired toppings like avocado and Sriracha.