Ingredients
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the burgers :
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1 can (15 oz/425 g) chickpeas or garbanzo beans, drained and rinsed
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1 cup (150 g) rolled oats
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1 medium ripe avocado, mashed
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1 cup (115 g) cooked brown rice or quinoa
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1 tablespoon coconut oil or extra virgin olive oil
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1 teaspoon smoked paprika
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1 teaspoon cumin powder
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1/2 teaspoon ground coriander
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1/4 teaspoon salt , or more to taste
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1/4 teaspoon pepper , or more to taste
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1/4 cup (60 ml) water
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1/4 cup (30 g) freshly chopped cilantro
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the burger assembly:
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wheat buns or brioche buns, lightly toasted
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slices
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lettuce
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red onion
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pickles
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(optional)
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mayonnaise (optional)
Directions
Sub-Title: A Delicious and Healthy Vegan Burger Recipe That Will Satisfy Everyone!
Description: These flavorful black bean burgers are packed with protein, fiber, and nutrients from wholesome ingredients like chickpeas, oats, and avocado. They’re fermented for added probiotics and seasoned with aromatic spices that give them a burst of flavor. Serve these tasty vegan burgers on whole grain buns with your favorite toppings for a satisfying and healthy meal.
Ingredients:
For the burgers:
1 can (15 oz/425 g) chickpeas or garbanzo beans, drained and rinsed
1 cup (150 g) rolled oats
1 medium ripe avocado, mashed
1 cup (115 g) cooked brown rice or quinoa
1 tablespoon coconut oil or extra virgin olive oil
1 teaspoon smoked paprika
1 teaspoon cumin powder
1/2 teaspoon ground coriander
1/4 teaspoon salt, or more to taste
1/4 teaspoon pepper, or more to taste
1/4 cup (60 ml) water
1/4 cup (30 g) freshly chopped cilantro
For the burger assembly:
Whole wheat buns or brioche buns, lightly toasted
Tomato slices
Shredded lettuce
Sliced red onion
Dill pickles
Guacamole (optional)
Sriracha mayonnaise (optional)
Instructions:
Step 1: Prepare the fermentation mixture. In a small bowl, combine the black beans, oats, apple cider vinegar, and 1/4 teaspoon of salt. Set aside for at least 30 minutes to allow it to thicken and ferment. This will help bind the burgers together and enhance their flavor.
Step 2: Drain and rinse the chickpeas thoroughly in a strainer. Transfer to a food processor along with the remaining ingredients for the burgers. Process until well combined but still slightly chunky. You want the mixture to hold its shape when formed into patties.
Step 3: Divide the burger mixture into four equal portions and form each portion into a patty about 1/2 inch (1 cm) thick. Place the patties on a parchment paper-lined plate and refrigerate while preparing the rest of the burgers.
Step 4: Preheat a large non-stick skillet over medium heat. Once hot, add the patties and cook for approximately 4 minutes per side or until golden brown and crispy on the outside. Flip carefully using a spatula so that the uncooked side faces down. This will ensure even cooking throughout.
Step 5: While the burgers are cooking, prepare the bun assemblies. Slather lightly toasted buns with Sriracha mayo or your favorite burger spread. Top with shredded lettuce, tomatoes, red onion, dill pickles, and any other desired toppings.
Step 6: Once the burgers are done, transfer them to the bottom halves of the toasted buns and serve immediately. Enjoy your delicious and healthy Brazilian-style black bean burgers!
Note: If you prefer a firmer texture or would like to pan-fry instead, simply form the patties directly without first chilling. Just remember that they may fall apart during cooking.
Serving size: Makes 4 servings
Servings per recipe: 4
Calories per serving: Approximately 280 calories
Total carbohydrates: About 35 grams
Total fat: Around 15 grams
Total protein: Roughly 15 grams
Difficulty: Easy
Nutrition facts based on an average adult diet of 2000 calories. Adjust accordingly if you have specialized dietary needs.
