These Vegan Black Bean Burgers satisfy hunger with a hearty ingredients. They deliver on flavor and perfect for any occasion. Make them ahead of time for whenever hunger strikes. Each yummy bite is a blend of protein-packed black beans, aromatic spices, and vegetables. Add your favorite toppings and showcase your masterpieces. They won’t last long!
Frequently Asked Questions
Are Vegan Black Bean Burgers healthy?
Vegan black bean burgers can be a healthy option, especially when compared to traditional meat-based burgers. However, their nutritional value depends on the specific ingredients and cooking methods used. Here are some factors to consider:
- Nutrient-Rich Ingredients: Black beans are an excellent source of plant-based protein, fiber, and various vitamins and minerals. They provide important nutrients like folate, iron, magnesium, and potassium.
- Lower in Saturated Fat: Vegan black bean burgers typically contain less saturated fat compared to burgers made from animal products. Using minimal or healthier cooking oils can help keep the fat content in check.
- Less Cholesterol: Plant-based burgers don’t contain cholesterol, which is found in animal-derived foods and can contribute to heart health.
- Fiber Content: Black beans are rich in dietary fiber, which can help support digestive health, regulate blood sugar levels, and promote a feeling of fullness.
- Reduced Sodium: By using fresh ingredients and choosing low-sodium options for seasonings, you can control the sodium content of your vegan black bean burgers.
- Nutritional Balance: To make a well-balanced meal, pair your black bean burger with whole grain buns, plenty of vegetables, and a variety of toppings.
Remember, the overall healthiness of your vegan black bean burgers depends on your ingredient choices. It also depends on your choice of toppings and how they’re prepared. Balancing nutrients, using whole foods, and focusing on portion control can help you enjoy a tasty and nutritious meal.
Best toppings to have with the burgers?
- Red Onion
- Condiments: Mayonnaise, Mustard, Ketchup, Hot Sauce or Barbecue Sauce
- Onion Rings (see photo)
- Vegan Cheese
- Caramelized Onions
- Sautéed Mushrooms
- Spinach or Arugula
- Sliced Jalapenos
- Mango Avocado Salsa
Can these burgers be made ahead of time?
Yes, you can definitely make vegan black bean burgers ahead of time! Preparing them in advance can save you time and make meal preparation more convenient. Here’s how you can do it:
- Make and Shape the Patties: Follow the recipe to create and shape the black bean patties as instructed.
- Chill the Patties: Once you’ve shaped the patties, place them on a plate or baking sheet and cover them tightly with plastic wrap or parchment paper. Refrigerate the patties for up to 24 hours. Chilling the patties helps them hold their shape better during cooking.
- Cooking: When you’re ready to cook, simply take the patties out of the refrigerator and cook them according to the recipe instructions. You can grill, bake, or pan-fry them until they’re heated through and nicely browned.
- Storage: If you plan to make the patties further in advance, you can freeze them. Place the shaped patties on a baking sheet and freeze until firm. Once frozen, transfer the patties to an airtight container or freezer-safe bag with parchment paper between them to prevent sticking. Frozen patties can be cooked directly from the freezer, but you may need to add a few extra minutes to the cooking time.
- Thawing Frozen Patties: If you’ve frozen the patties, you can thaw them in the refrigerator overnight before cooking, or you can cook them directly from frozen, adjusting the cooking time accordingly.
By making the patties ahead of time, you can have a quick and tasty vegan meal ready to go whenever you’re in the mood for it. Just remember to store the patties properly to maintain their texture and flavor.
- Sweet Potato Fries: Baked or air-fried sweet potato fries provide a sweet and savory contrast to the burgers.
- Side Salad: A fresh mixed greens salad with a variety of colorful vegetables can add freshness and balance to your meal.
- Roasted Vegetables: Roasted broccoli, cauliflower, or Brussels sprouts make for a nutritious and flavorful side.
- Quinoa Salad: A hearty quinoa salad with veggies, herbs, and a tangy dressing complements the black bean burgers well.
- Corn on the Cob: Grilled or boiled corn on the cob with a touch of vegan butter and seasoning is a classic choice.
- Coleslaw: Creamy coleslaw made with vegan mayo and shredded cabbage is a refreshing option.
- Guacamole and Salsa: A side of guacamole and fresh salsa adds a zesty kick to your meal.
- Chips or Tortilla Chips: A small portion of baked or air-fried tortilla chips can provide a satisfying crunch.
- Veggie Skewers: Grilled or roasted skewers with a variety of vegetables offer a colorful and tasty side.
- Hummus and Veggie Platter: A selection of raw vegetables with hummus for dipping adds fiber and flavor.
- Mixed Fruit: Fresh fruit like watermelon, pineapple, or mixed berries can provide a refreshing and light side.
- Baked Beans: Vegan baked beans can add a comforting touch to your meal.
Vegan Black Bean Burgers
- 1 can black beans, drained and rinsed
- ½ cup bread crumbs (use gluten-free if needed)
- 2 tablespoons water
- 1 teaspoon arrowroot
- 2 tablespoons nutritional yeast (optional)
- ¼ cup finely chopped onion
- ½ cup finely chopped red bell pepper (any color, if needed)
- 2 cloves, garlic, minced
- 1 teaspoon cumin
- ½ teaspoon chili powder
- ½ teaspoon smoked paprika
- 2 tablespoons coconut aminos (or soy sauce or tamari)
- 2 tablespoons tomato paste or ketchup
- 1 tablespoon olive oil (plus more for cooking)
- pinch of cayenne (optional)
- Burger buns and toppings of your choice (lettuce, tomato, onion, avocado, vegan cheese, onion rings, etc.)
- In a large mixing bowl, mash the black beans using a fork or potato masher until mostly smooth with some chunks remaining.
- Add breadcrumbs, nutritional yeast, finely chopped onion, bell pepper, minced garlic, ground cumin, chili powder, smoked paprika, salt, and pepper to the mashed black beans.
- In a glass or cup, stir 1 teaspoon of arrowroot into 2 tablespoons of water until blended.
- Mix in arrowroot water, soy sauce or tamari, tomato paste or ketchup, and olive oil. If you like some heat, add hot sauce or cayenne pepper to taste.
- Divide the mixture into 4 equal portions and shape each portion into a patty. If the mixture feels too wet to handle, you can add a bit more breadcrumbs.
- Place the patties on a plate and refrigerate them for about 30 minutes. Chilling helps the patties hold their shape during cooking.
- Heat a bit of olive oil in a skillet over medium heat. Once hot, add the patties and cook for about 4-5 minutes on each side, or until they're nicely browned and heated through.
- Toast the burger buns if desired. Place a black bean patty on the bottom half of each bun.Add your favorite toppings such as lettuce, tomato, onion, avocado, vegan cheese, and condiments.