Mains Recipes Vegetarian

Black Bean Burgers

March 31, 2020
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Black Bean Burgers
First thing first...we need to address the elephant in the room. Yes, Black Bean Burgers (or BBB's) are not the prettiest dish you'll ever eat. But oh boy, do they make that up in taste! If you can look past the cover you will find that not only BBB's are full of goodness, they also taste DELICIOUS!
Course Main Dish
Prep Time 20 min
Cook Time 20 min
Passive Time 2-3 hours
Servings
people
Ingredients
Course Main Dish
Prep Time 20 min
Cook Time 20 min
Passive Time 2-3 hours
Servings
people
Ingredients
Instructions
  1. Drain the beans in a sieve over a bowl. The longer the better. Do not omit this step! The drier the beans will be, the easier it will be for you to form the patties. I sometimes leave them to drain in the fridge overnight.
  2. In a large frying pan heat the olive oil. Once hot enough add the diced red onions and fry them slow for about 15 minutes on medium heat. You don't want the onion turn too dark so keep the heat medium. After the onion is ready put it aside to cool off.
  3. Pour the drained (and dry) black beans into a blender and blend till smooth-ish. They don't need to be super smooth. If you like a bit of texture leave some beans whole.
  4. Add the egg, salt, freshly cracked pepper and spices of your choice. Mix well trough. After adding the egg the mixture will become a tiny bit runny. That ok because now you will add the...
  5. Breadcrumbs. Mix 1/2 cup of breadcrumbs through the blended beans. If you feel like the mixture is still too runny, add more breadcrumbs. Pour the remaining 1/2 cup of breadcrumbs onto a plate and put aside.
  6. Drain as much oil from the onion as you can. Save it though! You will use it for frying. Add the cooled onion to the bean mixture and mix through till just combined. Do not blend the mixture anymore! Now try for seasoning. Beans can taste a little blend so you might want to add more salt, pepper and/or spices.
  7. Scoop up about two generous tablespoons of the mixture into the palm of your hands and shape like a patty. It helps when your hands are wet! Drop the patty onto the plate with breadcrumbs and coat on both sides. Continue with all the mixture.
  8. Add the saved oil back into the frypan. Add more oil if necessary. Heat it and add the patties onto the frypan. Fry for 6-8 minutes on each side.
  9. Serve hot with a garden salad or in a GF bun with some mayo, mustard, pickled red capsicum and caramelised onion. Yum!
Recipe Notes

Why should you eat black beans? Because they are good for you.
Black beans are high in Zinc - very important mineral for your immune system, hormone production, cell division and growth, wound healing, and the breakdown of carbohydrates.
You also need Zinc for the production of stomach acid.

Black beans are also high in protein. I bet the first think that comes to your mind is the size of your muscles. But did you know that you also need protein for the production of hormones, enzymes and structure of your cells? Now you know.

Black beans are also CHOC A BLOCK full of fibre. One single cup serve of black beans provides you with 15 grams of protein and 15 grams of fibre. Why should you eat fibre? Because you don't want to get colon cancer, that's why. Fibre feeds the right kind of bacteria in your digestive tract. It also act like a broom, cleaning your insides from all the old junk that gets deposited in your colon. Both those actions contribute greatly to the health of your colon.

 

This recipe yields about 8 good size patties. You will probably need 2 per person if served with salad or 1 per person if served in a bun in which case you might want to half the ingredients. However why would you want to do that? If you didn't use all the patty mixture, keep it in a airtight container in the fridge for up to 5 days. Through together a quick salad, fry 1 or two black bean patties and you've got dinner under 15 minutes.

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