Black Bean Veggie Burgers
These are a mixture of veggie burgers and black bean burgers. I like to sneak veggies in everywhere I can and with kids you need to try extra hard to be sneaky. I just love these and they taste better than any store bought burger you can buy. Plus my whole family really likes the flavor and having the whole family like something is a great thing. The great thing about making your own burger is you can make a baseline mixture then as you pull out a handful to roll a burger you can add more spice where desired.
Did You Know!?
- Black beans have as much flavonoids as red grapes or red wine without the hangover!
- Broccoli sprouts are even better for you than broccoli containing up to 20 times more disease fighting compounds and have been show to either kill cancer or prevent it from further growth so eat up!
- A Tomato contain approximately 40% of your daily value of vitamin C.
- Click here to read more food facts
These burgers are very hearty and filling and could be enjoyed with some Fat Free and Fabulous French Fries. They are gluten and sou free without the bun.
Black Bean Veggie Burgers
serves 6
1 can of black beans, drained and rinsed
3 green onions, chopped
1/2 carrot, shredded
1/2 green pepper, chopped finely
1 stalk of celery, chopped finely
1/2 teaspoon cumin (more if desired-I like more but the kids don’t)
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon oregano
1/2 teaspoon sea salt
a couple of sprinkles of Cayenne pepper (this is the kid friendly amount add more if you want)
1/4-1/2 cup of chopped whole oats (as a binder-plus adds even more good fiber)
Cook your vegetables in a little water until softened.
Mash beans and add the cooked vegetables, spices and chopped oats. Add the least amount of oats and work your way up until you have a burger that holds together. Too much will make them crumbly and dry so be careful.
Roll into 6 even balls (adding more spices to each one if desired), spray a large skillet with non fat spray. Flatten balls in your hand until they are a little less than a 1/2 inch thick and cook on medium heat. When you flip the burger to the second side press down slightly with your spatula to ensure even cooking.
Put on a bun with your desired condiments and topping and ENJOY!
Tags: anti-cancer food, Black Bean Burger, Burgers, Easy Vegan, Gluten Free, Healthy Meal, Quick vegan, Vegan, vegan recipe, Vegetarian
April 15th, 2010 at 6:10 pm
I made these burgers last night. Thanks for the recipe! They were delicious. My only problem was that I couldn’t get them to stick together.
They were still very loose with 1/4 cup of oats, kind of loose with 1/2 cup, so I added a bit more. They still wouldn’t hold together. But they tasted great!
April 16th, 2010 at 9:37 am
Cassandra,
These are never as solid as regular hamburgers or store bought veggie burgers and stay a little soft. The veggies can have more or less water depending on how fresh they are so that is why the adjustment in oats. The oats must be coarsely chopped to be a good binder but if you still feel they are too soft then you could grind them in a magic bullet or coffee grinder to make almost a flour. Cooking them helps them stay together too but again they are never super solid. I’m glad you liked the flavor! Keep experimenting until you get the desired texture you like. I add extra oats to my husbands because he likes them more solid too. FYI adding more oats can make them a little more bland so as you add more oats you may want a extra shake or two of spice to keep them flavorful. Thanks for your comment and let us know how it goes.
Kim
June 28th, 2010 at 6:00 pm
Re not sticking together-we make lots of different vegan burgers and customers always comment how well they hold together-the secret is to refrigerate the mix for at least a couple of hours prefereably overnight-the mixture will then stick together (you can then freeze any burgers you do not use). great recipe, always love looking at your ides. Hope that helpe.
Make it a RAWsome day
shivie
June 28th, 2010 at 6:35 pm
Shivie,
Wow what a great tip! Thank you for sharing that. We just had boca burgers tonight and all talked about how much more we love my black bean veggie burgers and want to grill some. This tip will make them grillable! Thank you, love it! Thanks for the compliment too
Kim