By Victoria Q
These vegan black bean burgers are seriously delicious. They are thick, crispy on the outside, soft on the inside and definitely a healthier choice of meal. This is a good way to boost your protein and fibre intake for the day. Pack the patty in a lunchbox, bring it to work and eat with rice as a side dish (or anything you prefer). Not only this recipe is low in cost but also keep you full throughout the day!
Black beans: Black beans are notoriously rich in protein and fibre. There is roughly 16g of protein per cup (180ml) serving of canned black beans. Fibre is filling and helps you feel full longer which can actually aid in weight loss. They are also packed with many healthy minerals to boost your heart health.
Burger bun: Instead of hamburger buns, you can switch to English muffin or wholemeal buns for a different choice.
- 1 medium onion, diced
- 3 cloves garlic, diced
- 1 teaspoon vegetable oil (I use canola oil, you can use whatever oil you prefer)
- 1 can black beans, drained well
- ½ teaspoon smoked paprika
- ½ teaspoon cumin
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon pepper
- ½ cup all-purpose flour
- More oil for frying
For Serving (Optional):
- Hamburger buns
- Sliced tomato
- Sliced onion
- Food processor
- Place a frying pan over medium heat and add 1 teaspoon oil. Sauté diced onion and garlic for a few minutes till soften.
- Add the cooked onion and garlic to a food processor along with black beans, smoked paprika, cumin, onion powder, garlic powder, salt and pepper. Process till smooth. Once done, transfer to a mixing bowl.
- Add the flour to the mixing bowl and mix well. If the mixture is too wet, add in more flour, a bit at a time till it’s not too sticky.
- Shape into 4 patties. Pat a bit of flour to the outside of the patties for easier handling. Put on a plate with plastic wrap or sealed container and place in the fridge for 20-30 minutes to help firm the patties up.
- Heat enough oil in a frying pan over low heat. Add the burger patties. Make sure they aren’t sticking to each other and leave enough space for you to flip them easily later.
- Fry for a few minutes on each side till a nice golden brown.
- Serve on hamburger buns with lettuce, pickles, sliced tomato, sliced onion, and mayonnaise.
- To store: Place the uncooked burger patties into a sealed storage container without sticking to each other and store in the fridge for up to a week.