Black Bean Burger

“A hearty, fiber-rich, and plant-based burger that’s easy to make and perfect for sharing or freezing for later!”

These Black Bean Veggie Burgers are packed with protein, fiber, vitamins, and minerals, making them a nutritious and delicious alternative to traditional burgers. They’re easy to make, full of savory flavors, and perfect for meal prep—freeze extras for a quick meal anytime!

Base Ingredients

• 1 can (15 oz) black beans, drained
• 1 cup grated carrots
• 1/3 cup finely chopped cilantro
• 1/2 cup diced mushrooms
• 2 cloves garlic, minced
• 3 tbsp ground flaxseed
• 1/2 cup finely chopped onion
• 1/2 cup sunflower seeds
• 1/2 cup rolled oats (processed into flour)
• 1/2 cup sprouted bread crumbs
• 1 tbsp avocado oil
• 1 tsp cumin powder
• 1 tsp chili powder
• 1 tbsp light Tamari
• Black pepper, to taste

Preparing the Flax Egg

1. In a small bowl, mix flaxseed with 1/3 cup warm water and set aside for 5–10 minutes, until thickened.

Making the Burger Mixture

1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a large bowl, mash the black beans into a paste, leaving a few beans intact for texture.
3. Stir in the carrots, cilantro, mushrooms, garlic, onion, sunflower seeds, oat flour, bread crumbs, avocado oil, cumin, chili powder, Tamari, and black pepper.
4. Add the flaxseed mixture and mix well until fully combined.
5. Taste and adjust seasonings if desired.

Shaping and Baking the Patties

1. With slightly wet hands, shape the mixture into 8 patties, pressing the dough tightly to help it hold together.
2. Place the patties on the prepared baking sheet.
3. Bake for 15 minutes, then gently flip the patties and bake for an additional 15–20 minutes, until firm and golden brown.

Serving

• Serve the burgers on toasted buns with your favorite toppings.
• For a low-carb option, use lettuce wraps instead of buns.

Flaxseeds are a great plant-based source of omega-3 fatty acids and fiber, which help with digestion and heart health. In this recipe, they also act as a binder, replacing eggs for a vegan-friendly burger.

• For a smoky flavor, add 1/2 tsp smoked paprika to the mixture.
• If you prefer pan-frying, cook the patties over medium heat for 4–5 minutes per side in a lightly oiled skillet.
• Freeze uncooked patties between parchment paper layers for up to 3 months.
• Serve with avocado, tomato, onion, and your favorite sauce for extra flavor.

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