Superfood Loaded Black Bean Burger Recipe - Simply Plant Based Kitchen (2024)

FAQs

Are black bean burgers actually healthy? ›

Beans, for instance, are a good source of both zinc and iron. They are also an important protein resource. Black bean burgers are never going to be mistaken for hamburgers, but they are typically a solid choice when it comes to health.

Ingredients: Water, cooked black beans (black beans, water), cooked brown rice (water, brown rice), onions, vegetable oil (corn, canola and/or sunflower), whole kernel corn, soy protein concentrate, onion powder, wheat gluten, egg whites, tomatoes, bulgur wheat, green chiles, calcium caseinate (milk), cornstarch.

Best Black Bean Burger Recipe Tips

It firms up nicely after chilling for just 20 minutes! Or mash it more. The mashed black beans play an important role in making these patties firm and cohesive. If your mixture won't hold together, continue to mash the beans until you're able to form patties.

Serve: Place on a hamburger bun (or in a large lettuce leaf, for a lettuce wrap burger) and serve with your favorite toppings. My favorite toppings include chipotle mayo, lettuce, tomatoes, cheese, avocado, onion, sautéed mushrooms, pickles, or jalapeños.

Black bean burgers are also low in fat and cholesterol, making them a healthy choice. Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system.

MorningStar Farms is issuing a voluntary and precautionary recall of certain code dates of Spicy Black Bean Burgers and Chipotle Black Bean Burgers because they may contain undeclared peanut.

Flax: ground flaxseed is our egg substitute to help the patties stick together so they don't fall apart when you cook them. Sriracha: for flavor and a bit of heat!

These are good-for-you ingredients that provide fiber and a variety of vitamins and minerals. Packaged veggie burgers (like Morning Star Farms or Boca) can also be a part of a healthy eating plan. They're a quick and convenient way to enjoy a meatless meal and typically run from 70 to 130 calories per patty.

Eggs are the most common and effective binder, and egg replacers are an excellent alternative for vegan burgers. Other common binders include wheat germ, bread crumbs, oats, and ground flaxseeds. These are dry ingredients, though the recipe's other ingredients often add just enough moisture to make a sufficient binder.

When making black bean burgers it is important to use a binder to keep the patty from falling apart. This recipe uses eggs to bind the mixture together. Another important factor in keeping the patty together is how finely all of the ingredients were chopped or mashed.

Why are my black bean burgers mushy? ›

The most common problem faced by homemade bean burgers is that they become mushy. This is usually caused by over mashing the beans.

Hearty chopped cashews add textural variation, while panko bread crumbs help bind the patties without turning them mushy.

You can also make the burgers ahead of time and freeze, which is what I did for our trip. Stack them between parchment paper in a freezer container or zipped-top bag. You can even bake/grill the frozen burgers if you forget to thaw them.

Many dieters opt for black bean vs beef burgers due to the fact that black beans pack more antioxidants than blueberries and regular bean eaters have smaller waistlines and a 22 percent lower risk of obesity.

A veggie burger, when compared with a beef burger, may contain: More fiber. Fewer calories. Less saturated fat.

The research is clear: beans are a superior choice to ground beef when it comes to fiber and saturated fat. Beans have almost half the calories, roughly 20 fewer grams of fat, and 6 grams more fiber than the same serving of ground beef.

With great reviews from taste testers around the world, I'm confident you'll be satisfied with this bean burger recipe. They're big, thick, hearty, and flavorful. The trick is to partially dry out the black beans so the burgers do not taste mushy.