The BEST Black Bean Burgers


T H E B E S T

Black Bean Burgers!😍


If you’re ☀️grilling this memorial weekend🇺🇸, you’ll want to include these plant based burgers 🍔 into your plans !


Travis is a big meat eater so I also like to sneak 🙃in delicious plant based 🌱alternatives to keep things balanced⚖️! Plus, he loves them too!

These combine delicious veggies 🫑and spices to give a natural smokey flavor while retaining moisture so they aren’t dry and crumbly ❌

These are also loaded with prebiotic fibers from the garlic, onion 🧅 and beans 🫘!


Remember, prebiotics are those indigestible fibers that feed good microflora that live in our gut microbiome. When they are fed what they like, they can flourish ✨and produce compounds that keep us feeling well 😌


Enjoy these delish and nutritious burgers this Memorial Day!


Here's what you'll need:


Ingredients:

  • 2 cups drained, rinsed, and patted dry

  • 1 tablespoon extra virgin olive oil

  • 3/4 cup finely chopped bell pepper (1/2 of a pepper)

  • 1 cup finely chopped onion

  • 2-3 garlic cloves, minced

  • 1 and 1/2 teaspoons ground cumin

  • 1 teaspoon chili powder

  • 1/2 teaspoon garlic powder

  • 1/4 teaspoon smoked paprika

  • 1/2 cup gluten free bread crumbs

  • 2 flax eggs (2 tablespoons ground flaxseed mixed with 6 tablespoons water then refrigerated for 15 minutes).

  • 1 tablespoon liquid aminos

  • 2 tablespoons gluten free BBQ sauce

  • Salt & pepper to taste

Toppings of choice: avocado, tomato, red onion, lettuce or kale, pickles, etc.


Directions

  1. Preheat oven to 325 degrees. On a parchment lined baking sheet, spread beans in an even layer and cook to dry out for 15-17 minutes.

  2. Next sautee onion, garlic and peppers in a pan coated with avocado oil until softened (~5-6 minutes).

  3. In a food processor combine gluten free bread crumbs, spices, flax egg & sauteed veggies. Blend to combine. Next add beans and pulse slightly but be sure to preserve texture of the beans.

  4. Form 1/3rd cup mixture into patties and either grill for 8 minutes on each side on well oiled griddle pan or bake on parchment paper lined baking sheet and bake at 375°F for 10 minutes on each side.

  5. Assemble burgers with toppings and condiments of choice and enjoy!



4 views0 comments