Sometimes, I get tired of eating the same foods day after day and I want something truly unique to “break out of my rut”. That is how these delicious, slightly spicy, Low Fat Homemade Black Bean Burgers were created. The have a softer, more moist texture than a beef or turkey burger, and the unique flavor is anything but ordinary. If you happen to be in the mood for something different, give these bean burgers a try – they are a great way to take a break from the ordinary, everyday fare.
Low Fat Homemade Black Bean Burgers
- 1 food processor
- 1 large skillet or grill pan
- 1 baking sheet
- 1 can black beans, rinsed, drained and divided (about 15 ounces)
- ⅓ cup green onion (tops only)
- ¼ cup plain dry bread crumbs
- ¼ cup corn (fresh, frozen, or canned)
- ¼ cup roasted red peppers (water – not oil- packed), chopped
- 1 egg white
- 2 tablespoons chopped fresh basil
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- ½ teaspoon baking powder
- ½ teaspoon salt
- ½ teaspoon ground cumin
- ½ teaspoon black pepper (or more to taste)
- 6 whole wheat hamburger buns
- Salsa (optional)
- Avocado slices (optional)
- Place half of the beans in the bowl of a food processor and add all of the other remaining ingredients (except the buns, salsa, avocado and reserved beans). Pulse the processor for 30 to 40 seconds until the mixture begins to hold together.
- Add the remaining beans and pulse just 3 to 4 quick times (until just mixed). For the best flavor, let this mixture sit for 20 minutes at room temperature for the flavors to blend.
- Shape the bean mixture into 6 patties (using about 1/4 cup mixture for each). Spray a large skillet or grill pan with cooking spray and place it over medium heat.
- Add the patties to the skillet and cook (covered) for 4 to 5 minutes. Spray the tops of the patties with just a touch of cooking spray and carefully flip them over. Cook for another 4 to 5 minutes (or until browned).
- For firmer patties, preheat the oven to 350 degrees and place the skillet browned patties on a baking sheet; bake for 12 to 15 minutes.
- Serve the burgers on the whole wheat buns topped with salsa and avocado slices, or any other toppings that you would like.
Alternative Method: Oven-Baked Low Fat Homemade Black Bean Burgers
If you prefer a hands-off approach or don’t have access to a stovetop, fear not! You can still enjoy delicious Low Fat Homemade Black Bean Burgers by using your oven. Follow this alternative method for a fuss-free cooking experience:
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Prepare the black bean burger mixture as per the original recipe, ensuring all ingredients are well combined.
- Shape the mixture into patties of your desired size and thickness. Place the patties onto the prepared baking sheet, leaving a little space between each patty.
- Lightly brush the tops of the patties with a small amount of oil to enhance browning and prevent sticking.
- Bake the black bean burgers in the preheated oven for approximately 20-25 minutes, or until they are firm and golden brown on the outside.
- Carefully flip the burgers halfway through the cooking time to ensure even browning and cooking.
- Once cooked, remove the baking sheet from the oven and let the burgers cool for a few minutes before serving.
- Serve your oven-baked black bean burgers on your favorite buns or lettuce wraps, and top them with your preferred condiments and garnishes.
This oven-baked method yields wonderfully crispy and flavorful Low Fat Homemade Black Bean Burgers without the need for constant monitoring. It’s a convenient option that allows you to prepare multiple patties simultaneously, making it perfect for larger gatherings or meal prep. Enjoy the scrumptious results with a side of your choice and relish the wholesome goodness of these homemade delights.
Offer tips and tricks to ensure the best results, and share insights on common mistakes to avoid.
- Properly drain and rinse the canned black beans to remove excess moisture, which can result in a soggy texture. Pat them dry with a paper towel before using in the recipe.
- For a more robust flavor, sauté finely chopped onions and garlic before adding them to the black bean mixture. This step enhances the overall taste profile of the burgers.
- To prevent the burgers from falling apart while cooking, refrigerate the patties for at least 30 minutes before frying or grilling. This helps them firm up and maintain their shape.
- Opt for a non-stick skillet or grill pan when cooking the burgers to prevent sticking. Lightly brush the surface with oil or cooking spray before placing the patties.
- Cook the black bean burgers over medium heat to ensure they cook evenly without burning the exterior. Flip them gently using a spatula to avoid any breakage.
Recommend sides, garnishes, or beverages that complement the flavors, and suggest different ways to serve the dish.
- Pairing Perfection: Serve your Low Fat Homemade Black Bean Burgers with a side of crispy sweet potato fries for a delightful contrast in textures. The natural sweetness of the fries pairs perfectly with the savory flavors of the burgers.
- Fresh and Tangy: Top your burgers with a zesty avocado salsa or a refreshing mango-pineapple salsa. These fruity and tangy condiments add a burst of flavors that beautifully balance the richness of the black bean patties.
- Burger Bowls: For a lighter and carb-conscious option, transform your black bean burger into a vibrant and wholesome bowl. Pile it on a bed of mixed greens, quinoa or brown rice, and add a variety of colorful veggies like cherry tomatoes, sliced cucumbers, and shredded carrots. Drizzle with a zesty dressing of your choice for a complete meal.
- Lettuce Wraps: Embrace the freshness of lettuce wraps by wrapping your Low Fat Homemade Black Bean Burgers in large, crisp lettuce leaves. Add a dollop of creamy avocado sauce or a sprinkle of crumbled feta cheese for an extra flavor boost.
- Slider Party: Impress your guests by serving mini black bean slider burgers at your next gathering. Use small slider buns and top each patty with a slice of juicy tomato, a leaf of fresh lettuce, and a tangy pickle. These bite-sized delights are sure to be a hit!
Can I freeze the Low Fat Homemade Black Bean Burgers patties?
Yes, you can freeze the uncooked black bean burger patties for later use. Simply shape the patties, place them on a baking sheet lined with parchment paper, and freeze until firm. Once frozen, transfer them to a freezer-safe container or bag. When ready to cook, thaw them in the refrigerator overnight before frying or grilling.
How long do the cooked Low Fat Homemade Black Bean Burgers last in the refrigerator?
Cooked black bean burgers can be stored in an airtight container in the refrigerator for up to 3-4 days. Ensure they are thoroughly cooled before refrigerating.
Can I use dried black beans instead of canned?
Yes, you can use dried black beans, but it requires soaking and cooking them before using in the recipe. Follow the package instructions for soaking and cooking the dried beans until they are tender. Once cooked, proceed with the recipe as directed.
Can I substitute the black beans with another type of bean?
Absolutely! While black beans are commonly used for their earthy flavor and creamy texture, you can experiment with other beans like kidney beans, chickpeas, or pinto beans. Keep in mind that the taste and texture may vary slightly, but it opens up a world of flavor possibilities.
How should I store any leftovers?
If you have leftover cooked Low Fat Homemade Black Bean Burgers, let them cool completely and store them in an airtight container in the refrigerator. To reheat, you can either gently warm them in a skillet or oven until heated through. Enjoy within 2-3 days for the best quality and taste.
Elevate your burger game with our irresistible Low Fat Homemade Black Bean Burgers. Discover the secrets to creating firm and flavorful patties that are perfect for any occasion. Join our culinary community by sharing the recipe and subscribing to our blog for more culinary inspiration straight to your inbox.