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Best Ever Black Bean Burgers

These burgers can be served in a variety of ways—on top of a salad, as a taco stuffing, on a sprouted grain bun, or as an entrée with raw or cooked vegetables. You can substitute different beans, veggies, or seasonings to suit your taste.

Servings 4 Burgers

Ingredients

  • 2 (15-oz.) cans Black Beans rinsed and drained (3 cups cooked)
  • 1 small Red Onion diced
  • 1 medium Red or Green Bell Pepper seeded and diced
  • 1 medium Carrot grated or finely diced
  • 4 cloves Garlic finely minced
  • 1/2 cup Oat Bran or Whole Grain Bread Crumbs
  • 4 Tbsp Fresh Salsa
  • 2 (4-oz.) cans Mild Diced Green Chilies
  • 2 tsp Ground Cumin
  • 4 tsp Taco Seasoning (see recipe notes below)
  • 2 Tbsp Coconut Oil or Avocado Oil plus more for cooking the burgers

Instructions

  1. Sauté́ the onions, peppers, carrot, and garlic in a skillet with 2 tablespoon of oil over medium heat until onions are translucent, and peppers and carrots are soft. Set aside.

  2. In a large mixing bowl, mash the beans with a fork or masher, but don't puree. Add the sautéed veggies (but don’t clean the skillet) and remaining ingredients into the mixing bowl. Using moistened hands, knead ingredients to mix well. Divide the bean mixture into 4-6 equal portions and form into balls, then press each ball into a patty.

  3. If needed, add a small amount of oil to the same skillet that was used to sauté́ the vegetables. Heat over low to medium heat, add the patties, cover, and cook for 4 to 5 minutes. Flip and cook uncovered for another 4 to 5 minutes. These burgers can also be baked or air-fried at 350 degrees F.

  4. The burgers should be somewhat crispy on the outside and soft on the inside. Let cool slightly before serving.

Recipe Notes

Make Your Own Taco Seasoning Mix

Taco seasoning mixes that come in packets usually contain monosodium glutamate (MSG) and other undesirable additives. This one tastes identical to the commercial variety, without the chemical ingredients. Try it on ground beef, ground turkey, chicken, and beans.

Makes 1/2 cup

  • 4 tablespoons chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1⁄4 teaspoon cayenne
  • 1 teaspoon Mexican oregano
  • 2 teaspoons paprika
  • 2 tablespoons ground cumin
  • 4 teaspoons ground coriander
  • 2 teaspoons sea salt

Mix all of the ingredients together in a small bowl. Store in an airtight container or spice jar.

Dee McCaffrey, DCN, MS
administrator
Dee McCaffrey is an organic chemist turned nutritionist and weight loss expert. She is an internationally acclaimed author who lost 100 pounds and has kept the weight off for over three decades. Dee frequently conducts nutrition lectures and cooking classes at venues throughout the United States. She has appeared on numerous TV and radio shows throughout the U.S. including National Public Radio (WNPR), The Doctors, Better TV, The List, and The Dr. Steve Show. Dee and her husband Michael McCaffrey are the founders of Processed-Free America, a non-profit organization dedicated to bringing a global awareness of the effect processed foods have on our health, and the healing properties of natural whole foods. In addition to her published books, Dee has developed an award-winning nutrition curriculum for children, and a certification program for adults to who want to teach the Processed-Free lifestyle to people in their communities. Dee holds a doctoral degree in Human Clinical Nutrition and Integrative Health, and is an adjunct faculty member at several colleges. She a professional member of the National Association of Nutrition Professionals (NANP), The American Nutrition Association (ANA) and the American Association of Nutritional Consultants (AANC). She lives in Tempe, Arizona with her husband and two cats.