Black bean burgers
50 min · 23 g protein · 380 cals / serving
Smoky, well-seasoned black bean burgers that hold together on the grill pan and get a proper crust, thanks to a little vital wheat gluten in the mix. Served the classic way on a toasted bun with lettuce, tomato, red onion, pickles, mustard and ketchup.
Ingredients
Burgers
- 2 cans (15 oz each) black beans, drained, rinsed and patted dry
- 1 tsp olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 1/2 tsp ground cumin
- 2 tsp paprika, smoked
- 1 tsp chili powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 tbsp soy sauce
- 1 tbsp tomato paste
- 1/3 cup vital wheat gluten
- 1/3 cup breadcrumbs, vegan (some contain milk)
- 2 tsp olive oil, for the pan
To serve
- 4 light burger bun, light or whole-wheat, vegan (some contain milk, egg or honey; check the label), split and toasted
- 4 leaves romaine lettuce
- 1 medium tomato, sliced
- 4 thin rings red onions
- 8 slices reduced sodium dill pickles
- 1 tbsp yellow mustard
- 2 tbsp ketchup
Steps
- Heat the oven to 350°F. Spread the beans on a lined baking sheet and bake for 12–15 minutes, until they look dry and some have split. This drives off moisture so the burgers are firm, not mushy.
- Meanwhile, warm the teaspoon of oil in a skillet over medium heat and cook the onion for 5 minutes, until soft. Add the garlic for the last minute.
- In a bowl, mash the beans with a potato masher, leaving some chunks. Add the onion and garlic, cumin, smoked paprika, chili powder, salt, pepper, soy sauce and tomato paste and mix well, then add the vital wheat gluten and breadcrumbs and knead with your hands for 1 minute, until the mixture feels firm and a little springy. Shape into four patties about 3/4 inch thick and chill for 10 minutes if you have time.
- Heat the 2 teaspoons of oil in a large nonstick skillet or grill pan over medium heat. Cook the patties for 5–6 minutes per side, until a dark crust forms and they are hot all the way through.
- Toast the buns, then build the burgers with lettuce, tomato, red onion, pickles, mustard and ketchup.
Good to know
What does the vital wheat gluten do?
It is the protein from wheat, and when kneaded it binds the burger the way egg and meat proteins would, so the patties hold together and have a little chew. If you avoid gluten, use 1/3 cup of ground flaxseed mixed with 4 tablespoons of water instead, and gluten-free crumbs and buns.
Can I grill them outdoors?
Yes, once they have been chilled. Brush the grates with oil, cook over medium heat and turn only once, after the first side has a firm crust.
Make ahead?
Shape the patties and freeze them between squares of parchment for up to three months. Cook from frozen, a couple of minutes longer on each side.
Alternative
Per
- Calories
- 149
- Protein
- (25%)
- 9 g
- Fat
- (19%)
- 3 g
- Carbohydrates
- (57%)
- 23 g
- of which sugar
- 3 g
- Fiber
- 5 g
- Sodium
- 448 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. How
As written, 1518 kcal goes into the pot and 1163 g of ingredients comes out as about 1020 g of food: 149 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.