Black Bean Burgers

Vegetarian
Dairy Free
Health score
14%
Black Bean Burgers
45 min.
8
582kcal

Suggestions


Are you ready to elevate your burger game with a deliciously satisfying twist? These Black Bean Burgers are not only vegetarian and dairy-free, but they also pack a flavorful punch that will leave your taste buds dancing! Perfect for lunch, dinner, or any gathering, this recipe serves up to 8 hearty portions, making it ideal for family meals or entertaining friends.

In just 45 minutes, you can whip up these nutritious patties that are rich in protein and bursting with fresh ingredients like basil, cilantro, and garlic. The combination of black beans and farro creates a delightful texture, while the smoky red pepper spread adds a zesty kick that complements the savory flavors beautifully. Each burger is lovingly crafted to ensure a satisfying bite, whether you enjoy them on a toasted bun or served alongside your favorite sides.

With only 582 calories per serving, you can indulge guilt-free! So, gather your ingredients and get ready to impress everyone at the table with these mouthwatering Black Bean Burgers. They’re not just a meal; they’re a celebration of flavor and health!

Ingredients

  • 0.3 cup basil chopped
  • cup breadcrumbs fresh
  • 0.3 cup cilantro leaves chopped
  • 0.3 teaspoon pepper red crushed
  • 1.3 cups black beans dried picked over rinsed drained for 4 hours and
  •  eggs lightly beaten
  • 0.3 cup farro 
  •  garlic minced
  • servings kosher salt 
  • 3.5 tablespoons olive oil extra virgin extra-virgin
  •  onion diced finely
  • 0.3 teaspoon pepper freshly ground
  • servings onion red sliced for serving
  •  portugese rolls toasted
  • servings vegetable oil for sautéing

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan

Directions

  1. In a saucepan, cover the beans with 2 inches of water. Simmer over moderately low heat, stirring occasionally, until tender, about 1 hour; add water as needed to keep the beans covered by 2 inches. When the beans are tender, season them with salt and let stand for 5 minutes; drain.
  2. Meanwhile, in a saucepan, heat 1/2 tablespoon of the olive oil.
  3. Add the farro and cook over moderately high heat, stirring, 2 minutes.
  4. Add 1 1/2 cups of water and a pinch of salt and bring to a boil. Cover and simmer until the grains are al dente, 30 minutes.
  5. In a small skillet, heat the remaining 3 tablespoons of olive oil.
  6. Add the diced onion and cook over moderate heat until softened.
  7. Add the crushed red pepper and garlic and cook until fragrant, 2 minutes.
  8. In a food processor, pulse all but 1/2 cup of the beans to a chunky puree; transfer to a bowl. Fold in the remaining 1/2 cup of beans, the farro, the onion mixture, eggs, bread crumbs, basil, cilantro, pepper and 1 teaspoon of salt. Form the mixture into 8 patties. Cover and refrigerate for 30 minutes.
  9. In a large, nonstick skillet, heat 1/8 inch of vegetable oil.
  10. Add the burgers and cook over moderate heat, turning once, until browned and heated through, about 6 minutes.
  11. Transfer the burgers to the buns. Top with the Smoky Red Pepper
  12. Spread and the onion slices, close the burgers and serve.

Nutrition Facts

Calories582kcal
Protein11.44%
Fat37.88%
Carbs50.68%

Properties

Glycemic Index
36.38
Glycemic Load
24.43
Inflammation Score
-7
Nutrition Score
18.775217263595%

Flavonoids

Petunidin
4.67mg
Delphinidin
5.61mg
Malvidin
3.22mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
3.44mg
Kaempferol
0.45mg
Myricetin
0.03mg
Quercetin
14.23mg

Nutrients percent of daily need

Calories:581.58kcal
29.08%
Fat:24.7g
38.01%
Saturated Fat:3.65g
22.81%
Carbohydrates:74.35g
24.78%
Net Carbohydrates:65.44g
23.8%
Sugar:8.85g
9.83%
Cholesterol:40.92mg
13.64%
Sodium:607.25mg
26.4%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.79g
33.57%
Iron:13.46mg
74.8%
Folate:170.04µg
42.51%
Fiber:8.91g
35.64%
Vitamin K:37.35µg
35.57%
Manganese:0.67mg
33.69%
Vitamin B1:0.46mg
30.46%
Phosphorus:190.63mg
19.06%
Magnesium:73.33mg
18.33%
Copper:0.37mg
18.29%
Potassium:623.35mg
17.81%
Selenium:11.31µg
16.16%
Vitamin E:2.28mg
15.17%
Zinc:1.76mg
11.7%
Vitamin B6:0.23mg
11.7%
Vitamin B2:0.19mg
11.4%
Vitamin B3:1.98mg
9.91%
Calcium:95.77mg
9.58%
Vitamin C:5.47mg
6.64%
Vitamin B5:0.63mg
6.32%
Vitamin A:159.97IU
3.2%
Vitamin B12:0.15µg
2.42%
Vitamin D:0.22µg
1.47%
Source:My Recipes