Directions
Subtitle: Gluten-Free, High-Protein, and Packed With Flavor
Description: These amazing black bean burgers are inspired by the vibrant and diverse flavors of Indian cuisine. Made with simple, wholesome ingredients like black beans, chickpea flour, and spices, they’re perfect for satisfying your burger cravings while still sticking to a vegetarian diet. Serve them up as a main course or enjoy them as a tasty snack!
Ingredients (makes about 12 burgers):
For the burgers:
* 1 can (15 oz) cooked and drained black beans
* 1 can (15 oz) chickpeas, drained and rinsed
* 1 small onion, finely chopped
* 2 cloves garlic, minced
* 1/2 teaspoon salt
* 1/4 teaspoon ground cumin
* 1 tablespoon fresh coriander leaves, roughly chopped (optional)
* 1 tablespoon lemon juice
* 1/4 cup breadcrumbs
* 2 eggs, lightly beaten
* 1/4 cup panko breadcrumbs (optional)
* 1/4 cup shredded carrots (optional)
* 1/4 cup frozen peas and corn kernels, thawed
For the tamarind date sauce:
* 1/4 cup water
* 1 tablespoon brown sugar
* 1 teaspoon Dijon mustard
* 1 tablespoon unsweetened apple sauce
* 1/4 cup seedless dates, pitted and chopped
* 1 tablespoon fresh lime juice
* Salt and pepper to taste
* Optional garnish: chopped cilantro, sliced avocado, and thinly sliced red onion
Instructions:
1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat.
2. In a food processor, combine the cooked black beans, chickpeas, onion, garlic, salt, cumin, coriander (if using), lemon juice, and breadcrumbs. Process until well combined and slightly mashed. Add the egg, Panko crumbs (if using), and optional shredded carrots and peas. Mix again just until everything is incorporated.
3. Divide the mixture into 12 equal portions and shape each portion into a round patty. Place the patties onto the prepared baking sheet.
4. Bake for 20 minutes, flipping halfway through. The burgers should be golden brown on both sides.
For the Tamarind Date Sauce:
1. While the burgers are baking, prepare the sauce by combining all the ingredients in a blender. Blend until smooth. If you prefer a thinner consistency, add more water.
Serving Suggestions:
1. To assemble the burgers, spread some of the tamarind date sauce onto a bottom bun. Top with a warm black bean burger patty, lettuce, tomato, pickles, and any other desired toppings. Cover with the top bun and serve hot. Enjoy!
Note: You may adjust the heat level of the tamarind date sauce by adding more or less jalapeño peppers.
Difficulty Level: Easy
Nutritional Information per serving (calculated without the suggested toppings):
Steps
|
1
Done
|
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone baking mat. |
|
2
Done
|
In a food processor, combine the cooked black beans, chickpeas, onion, garlic, salt, cumin, coriander (if using), lemon juice, and breadcrumbs. Process until well combined and slightly mashed. Add the egg, Panko crumbs (if using), and optional shredded carrots and peas. Mix again just until everything is incorporated. |
|
3
Done
|
Divide the mixture into 12 equal portions and shape each portion into a round patty. Place the patties onto the prepared baking sheet. |
|
4
Done
|
Bake for 20 minutes, flipping halfway through. The burgers should be golden brown on both sides. |
|
5
Done
|
While the burgers are baking, prepare the sauce by combining all the ingredients in a blender. Blend until smooth. If you prefer a thinner consistency, add more water. |
|
6
Done
|
To assemble the burgers, spread some of the tamarind date sauce onto a bottom bun. Top with a warm black bean burger patty, lettuce, tomato, pickles, and any other desired toppings. Cover with the top bun and serve hot. Enjoy! |
