American · Lunch · Dinner
Black Bean Burger
Smoky, crisp-edged black bean patties packed with peppers, onion and cumin, baked instead of fried and tucked into toasted whole wheat buns with crunchy salad.
- Prep
- 20 min
- Cook
- 35 min
- Total
- 55 min
- Serves
- 4
Calories come from: Carbs 61% · Fat 20% · Protein 19%
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Ingredients
For 4 servings- 2 cans (15 oz each), drained480 gBlack beans, canned low-sodium, drained and rinsed
- 1/2 cup40 gRolled oats
- 1 large50 gEgg
- 1/2 medium60 gRed onion, finely diced
- 1/2 medium75 gRed bell pepper, finely diced
- 2 cloves6 gGarlic, minced
- 1 tspGround cumin
- 1 tspSmoked paprika
- 1/2 tspChili powder
- 1/4 tspSalt
- 1/4 tspBlack pepper
- 1 tbsp, divided14 gOlive oil
- 4 buns240 gWhole wheat burger buns
- 4 large leaves40 gLettuce leaves
- 1 medium120 gTomato, sliced
- 1/2 medium70 gAvocado, sliced (optional)
Steps
- 1
Preheat the oven to 200 °C / 400 °F and line a baking tray with parchment.
- 2
Pat the drained beans dry with a towel, spread them on the tray and bake for 10 minutes to dry them out slightly.
- 3
Meanwhile, heat 1 tsp of the olive oil in a pan over medium heat.
- 4
Cook the onion and bell pepper for 4 minutes until softened.
- 5
Add the garlic, cumin, smoked paprika and chili powder and stir for 1 minute, then take off the heat.
- 6
Blitz the oats in a food processor or blender until they look like coarse crumbs.
- 7
Tip the dried beans into a bowl and mash with a fork, leaving some pieces whole for texture.
- 8
Add the cooked vegetables, oat crumbs, egg, salt and black pepper and mix well.
- 9
Shape the mixture into 4 even patties about 2 cm thick and place them on the lined tray.
- 10
Brush the tops with half of the remaining oil and bake for 10 minutes.
- 11
Flip the patties, brush with the last of the oil and bake 10 minutes more until firm and crisp, and hot in the centre (71 °C / 160 °F, as they contain egg).
- 12
Split the buns and toast them in the oven for the last 2-3 minutes.
- 13
Layer lettuce, a patty, tomato slices and avocado, if using, in each bun and serve.
Swaps, storage and make-ahead
Swaps
- For a vegan burger, replace the egg with 1 tbsp ground flaxseed mixed with 3 tbsp water (let it sit 5 minutes) and choose buns labelled vegan.
- For a gluten-free version, use oats labelled certified gluten-free, a bun labelled gluten-free (or a large lettuce wrap), and spices labelled gluten-free.
- If you have no rolled oats, use the same amount of plain dried breadcrumbs to bind the patties.
- Swap the red bell pepper for finely diced zucchini or grated carrot, squeezing out excess moisture first so the patties hold together.
Storage
Refrigerate cooked patties in an airtight container within 2 hours and use within 3 to 4 days, reheating in the oven or a pan until steaming hot. Store buns, tomato and lettuce separately, and slice avocado fresh since it browns quickly.
Make ahead
Mix and shape the uncooked patties up to 1 day ahead, cover and refrigerate them on the lined tray, then bake as directed. The onion, pepper and spice mixture can also be cooked a day in advance and chilled.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: GlutenEggs
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (283 g) | Per 100 g | |
|---|---|---|
| Calories | 382 kcal | 135 kcal |
| Protein | 18.7 g | 6.6 g |
| Carbohydrates | 59 g | 20.8 g |
| of which sugars | 6.3 g | 2.2 g |
| Fiber | 13.5 g | 4.8 g |
| Fat | 8.6 g | 3 g |
| of which saturated | 1.6 g | 0.6 g |
| Sodium | 629 mg | 222 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
