Black Bean Burgers: Simple, Healthy, and Delicious
If you want a quick, wholesome meal that’s easy to prepare and full of flavor, these black bean burgers are perfect. Made with just a few basic ingredients, including nutritious black beans and fresh grated veggies, they’re vegan, light, and satisfying. Ready to bake? Let’s go!
Black Bean Burgers
Ingredients:
-
½ can (about 200 g) black beans, drained and rinsed
-
1 whole small zucchini, grated (excess water squeezed out)
-
1 whole medium carrot, grated
-
About 1 cup of coconut flour
-
2 tablespoons ground flaxseed + 6 tablespoons water (flax egg)
-
1 teaspoon smoked paprika
-
½ teaspoon ground cumin (optional)
-
Salt and pepper, to taste
Instructions:
-
Mix flaxseed flour with water and let sit for 5 minutes until gel-like.
-
Mash the black beans with a fork, leaving some texture.
-
Add grated zucchini, grated carrot, coconut flour, flax egg, smoked paprika, cumin, salt, and pepper. Mix thoroughly. If the mixture feels too wet to hold its shape, add a little more coconut flour.
-
Shape the mixture into about 9 smaller patties.
-
Preheat the oven to 200°C (400°F). Line a baking tray with parchment paper.
-
Place the patties on the baking tray and bake for about 20 minutes, flipping halfway through, until golden and firm.
-
Serve on buns, lettuce wraps, or with your favorite fresh veggies and sauces.
Mix flaxseed flour with water and let sit for 5 minutes until gel-like.
Mash the black beans with a fork, leaving some texture.
Add grated zucchini, grated carrot, coconut flour, flax egg, smoked paprika, cumin, salt, and pepper. Mix thoroughly. If the mixture feels too wet to hold its shape, add a little more coconut flour.
Shape the mixture into about 9 smaller patties.
Preheat the oven to 200°C (400°F). Line a baking tray with parchment paper.
Place the patties on the baking tray and bake for about 20 minutes, flipping halfway through, until golden and firm.
Serve on buns, lettuce wraps, or with your favorite fresh veggies and sauces.
Serving suggestions:
-
Plate version: Serve warm with crisp lettuce and a coconut-yogurt dip topped with sprouts (as shown).
-
Burger version: Layer into a bun with tomato, fresh lettuce, and your favorite dressing. Top with a black olive for flair!
Plate version: Serve warm with crisp lettuce and a coconut-yogurt dip topped with sprouts (as shown).
Burger version: Layer into a bun with tomato, fresh lettuce, and your favorite dressing. Top with a black olive for flair!
Notes:
-
Coconut flour makes these burgers grain-free and helps them hold shape well after baking.
-
You can add a bit of garlic powder or onion powder for more flavor.
-
Dip suggestion: mix thick coconut yogurt with lemon juice, a bit of salt, and a few sprouts or microgreens.
Coconut flour makes these burgers grain-free and helps them hold shape well after baking.
You can add a bit of garlic powder or onion powder for more flavor.
Dip suggestion: mix thick coconut yogurt with lemon juice, a bit of salt, and a few sprouts or microgreens.
Nutritional Information (per burger, approx.)
-
Calories: 85
-
Protein: 4.5 g
-
Fat: 2.5 g
-
Carbohydrates: 11 g
-
Fiber: 6 g
-
Sugar: 1.5 g
Comments
Post a Comment