Easy Black Bean Burger Recipe
These black bean burgers have 12g of protein each, and are absolutely delicious!
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Servings: 6
Calories: 190kcal
Ingredients
- 2-15 oz cans black beans, drained and rinsed
- 1 tbsp olive oil
- ½ cup onion, chopped
- 2 garlic cloves, minced
- 1 cup carrots, shredded
- 1-4 oz can green chiles
- ½ cup quick-cooking oats
- 2 tbsp low-sodium soy sauce
- 1 tsp cumin
- 1 tsp paprika
- ½ tsp coriander
- ½ tsp chili powder
- Salt and pepper to taste
Instructions
- Drain and rinse the black beans. Let them drain as much liquid and water as you can and air dry a little bit.
- While the beans are drying, heat the olive oil over medium heat in a large skillet and saute the onions and garlic for about 2 minutes.
- Add the shredded carrots, green chiles, paprika, cumin, coriander, chili powder, salt, and pepper. Cook over medium heat until the carrots are cooked through and most of the liquid has been evaporated.
- Transfer the black beans to a bowl and mash them using a potato masher or fork. Do not mash them to a paste, leave a little texture. Mix in the cooked carrot mixture, the oats, and the soy sauce until all is well combined and divide into 6 patties.
- Freeze the patties for about 20 minutes or until firm.
- Heat a large skillet over medium-high heat and spray with cooking spray. Cook the patties until brown on both sides and they are heated through.
Notes
- Let the black beans dry out as much as possible before mashing them.
- Cook as much liquid out of the carrot/green chili mixture as you can.
- Make sure the patties are a bit hard before cooking them, and the pan is very hot before browning them.
- Don’t turn the patties until they are crispy brown on the bottom and be careful turning them, they might be a bit fragile if they have too much moisture inside.
Nutrition
Calories: 190kcal | Carbohydrates: 30g | Protein: 12g | Fat: 4g