It is POURING outside. Huge gusts of wind are sweeping the yard and rattling the shutters as Storm Alex batters Europe. With rain coming in sideways, you can guess where I am, right? Absolutely! Cosy and warm in the kitchen with the fire going. I’m also cooking up a storm in here (ha!) and today we’re eating one of my favourite vegetarian meals, Black Bean Veggie Burgers.
While I love a big meaty burger, sometimes only a veggie burger will hit the spot. Black Bean Veggie Burgers are so quick and easy to make and as full of goodness as they are tasty. Packed with oats, walnuts and sunflower seeds for extra texture and flavour, and as a bonus, seeds and nuts have loads of healthy protein and oils like Omega-3. I’ll be honest: While you’re never going to convince the committed carnivore in your life that these burgers are meat, they are rich, satisfying and full of flavour.
Because black beans are expensive in Europe and often quite hard to come by, I like to use half and half black beans and kidney beans. This gives the burgers (to me) a pleasingly meaty appearance. Beans pair wonderfully with South American flavours, so I load my patties up with cumin, paprika and garlic and top my burgers with plenty of pickled jalapeños. Sriracha or hot chilli sauce adds an extra kick.
I use an egg to bind these burgers together, however, if you are cooking vegan you can leave it out and replace it with a substitute such as flax egg. The burgers can be made gluten-free by replacing the breadcrumbs with extra oats – take care to use gluten-free oats though, as standard oats can contain small levels of gluten.
What’s your favourite veggie burger? I also have a wonderful recipe for Spicy Chickpea Burgers; they are so good with loads of mango chutney. Yum! Take care out there and happy cooking. xJ
Let me know if you try this recipe in the comments below, or using the hashtag #daysofjay on Instagram. Happy cooking!
for the burgers:
- 50g oats
- 25g walnuts
- 25g sunflower seeds
- 1 tsp paprika powder
- 1 tsp cumin powder
- 1 tsp oregano
- 1 tsp sugar
- 1 small red onion, peeled and quartered
- 2 small cloves garlic, crushed
- 1 x 400g tin black beans, drained
- 1 x 400g tin kidney beans, drained
- 1 medium egg
- 1 Tbsp soy sauce
- 1 Tbsp sriracha or chilli sauce
- freshly ground black pepper
- 50g fresh breadcrumbs
- neutral oil, for frying
- 4 burger buns
- tomatoes, sliced
- lettuce, roughly torn
- cheese, sliced
- red onions, sliced
- pickled jalapeños, optional
- To make the burgers, combine the oats, walnuts, sunflower seeds, paprika, cumin, oregano and sugar in the bowl of a food processor with the blade attachment fitted. Process until the mixture resembles breadcrumbs. Add the red onion and garlic and process until finely chopped.
- Mix the black beans and kidney beans together, then add to the bowl of the food processor, reserving around 4 tablespoons of beans. Add the egg, soy sauce, sriracha or chilli sauce and a few grinds of black pepper, then process until well combined.
- Scrape the mixture into a small mixing bowl, add the breadcrumbs and reserved beans, then stir well and set aside for 10 minutes to allow the breadcrumbs and oats to soak up any excess moisture. If after 10 minutes the mixture is too wet to handle, add 2 tablespoons of breadcrumbs and wait a further 10 minutes.
- Divide the mixture into 4 equal pieces, then roll them into balls. Flatten the balls into burger patties, then refrigerate until needed.
- To cook the patties, take them out of the fridge at least 10 minutes before cooking. Heat around 2 tablespoons of oil in a large non-stick frying pan. Cook the burgers over medium-low heat until well browned and cooked through, turning only once. On my stove, this takes around 6-8 minutes.
- Serve immediately with fresh burger buns, and all your favourite toppings. I like to add jalapeños for extra spice!
Nutrition Information:Yield: 4 Serving Size: 1 burger
Amount Per Serving:Calories: 687Total Fat: 19gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 14gCholesterol: 48mgSodium: 1411mgCarbohydrates: 100gFiber: 20gSugar: 16gProtein: 32g
Nutrition information is calculated automatically and isn’t always accurate.
FREQUENTLY ASKED QUESTIONS
Are Black Bean Veggie Burgers vegan?
No, they contain egg. You can replace the egg with an egg substitute such as flax egg if you are cooking for vegans.
Are Black Bean Veggie Burgers gluten-free?
No, though it is easy enough to make them gluten-free. Replace the breadcrumbs with an equal amount of oats. A note: while oats do not contain gluten, they are often processed in factories that produce other grains that contain gluten and there can be cross-contamination. While this is a tiny amount that is not a problem for most, people with acute sensitivities such as coeliacs should be careful.
Can I make Black Bean Veggie burgers in advance? Can they be frozen?
Absolutely! Make the burgers up, then chill until ready to cook. They will keep a day or two in the fridge, or double wrapped in clingfilm in the freezer for at least 3 months. Defrost overnight in the fridge before cooking.