Black Bean Burgers

Name: Black Bean Burgers
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 6 servings
Cuisine: Southwestern
Ingredients: 2 cups black beans (cooked or 1 (15-ounce) can, drained and rinsed); 1/2 cup vital wheat gluten; 1/2 cup plain whole wheat bread crumbs; 2 cloves garlic (minced); 1/2 small onion; 1 tsp chile powder; 1/2 tsp cumin; 1 tbsp tomato paste (or ketchup); 1/4 cup water; 1/4 cup cilantro (finely chopped, optional); 2 tbsp olive oil (for cooking); as needed olive oil spray (for browning); 6 whole wheat buns

A wholesome Southwestern black bean burger with simple ingredients that can be topped with cilantro sour cream, tropical salsa, guacamole, or other toppings. These burgers freeze well and can be reheated.

30 min total6 servingsSouthwestern

Calories

412

Protein

20g

Carbs

48g

Fat

13g

Ingredients

2 cups black beans (cooked or 1 (15-ounce) can, drained and rinsed)
1/2 cup vital wheat gluten
1/2 cup plain whole wheat bread crumbs
2 cloves garlic (minced)
1/2 small onion
1 tsp chile powder
1/2 tsp cumin
1 tbsp tomato paste (or ketchup)
1/4 cup water
1/4 cup cilantro (finely chopped, optional)
2 tbsp olive oil (for cooking)
as needed olive oil spray (for browning)
6 whole wheat buns

Instructions

1
Mash the beans with a fork in a mixing bowl. You don't want to puree them; just get them mashed so that no whole beans are left, but you should leave some half beans.
2
Add the vital wheat gluten, bread crumbs, chile powder, cumin, water, and tomato paste (and cilantro, if using). Use a microplane grater to grate in the garlic, and use the large holes on a box grater to grate in the onion.
3
Mix everything together with a fork, then knead with your hands until the mixture is firm and uniformly mixed, about 1 minute.
4
Divide the burger mixture into six equal pieces and roll each piece into a firm ball. Use your palm to press each ball down on a clean surface to form a patty about 1½ inches thick, pressing so that the patty is flat on both sides.
5
Preheat a heavy-bottomed pan over medium heat. Pour a thin layer of olive oil into the pan.
6
Cook the patties three at a time for 5 minutes on each side, gently but firmly pressing down on them with a spatula. Spray with olive oil spray before turning over for uniform browning.
7
Once cooked, the patties should be very firm when you press down on them. Serve warm on whole wheat buns with desired toppings such as cilantro sour cream, tropical salsa, guacamole, plain old ketchup, lettuce, tomato, and red onion.