Black Bean Burgers

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

Suggestions


Looking for a delicious and satisfying vegetarian meal that everyone will love? Try these flavorful Black Bean Burgers! Perfect for any time of day, these burgers are not only hearty but also packed with protein and fiber, making them a nutritious choice for your lunch or dinner. Whether you're hosting a barbecue or simply craving a tasty meat alternative, these black bean burgers are sure to impress.

With the delightful combination of black beans, farro, fresh herbs like basil and cilantro, and the perfect kick of crushed red pepper, each bite is bursting with flavor. They are also completely dairy-free, so even those with dietary restrictions can enjoy a scrumptious meal.

What sets these burgers apart are the homemade touches—they're made from scratch and full of wholesome ingredients. Top them with a smoky red pepper spread and thickly sliced onions on toasted buns, and you have a mouthwatering dish that's sure to become a new favorite in your kitchen. Plus, the recipe makes enough for eight servings, making it perfect for meal prepping or sharing with family and friends. Enjoy summer vibes year-round with these delightful Black Bean Burgers!

Ingredients

  • 0.3 cup basil chopped
  • cup coarse bread crumbs 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
  •  onion diced finely
  • 0.3 teaspoon pepper freshly ground
  • servings smoky pepper spread and thickly onions red sliced for serving
  •  buns 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