Are you on the hunt for healthy black bean burgers that actually taste good? Well, here’s the recipe for you! It is made with pantry staples and takes just 10 minutes to prep. On top of that, it won’t fall apart! If you don’t have black beans on hand, then this veggie chickpea burger recipe is for you!
This post may contain affiliate links. Please see our disclaimer for details.
Table of Contents
Why You’ll Love This Recipe
- Comforting: I’m all about a good veggie burger and a meal with good friends. Who isn’t?
- Satisfying: These healthy black bean burgers are where it’s at! Add one (or two patties) to a bun with some tasty vegan sauce and veggies, and enjoy!
- Nutritious: Packed with plant-based protein, carbs, fiber, antioxidants, and more! It’s good for your tastebuds, your gorgeous bod, and your mental health!
Nutrition For Mental Health
Black beans are filled with incredible plant-based nutrients. One cup of black beans contains 15g of protein, 1g of fat, 41g of carbohydrates, and 15g of fiber. They are rich in antioxidants, folate, copper, thiamine, manganese, magnesium, and iron. Black beans are also a good source of phosphorus and potassium.
As mentioned, black beans are rich in fiber. Consuming increased amounts of dietary fiber has been shown to protect against depression in adults [1]. A cross-sectional study found that in normal-weight individuals, high dietary fiber intake resulted in a lower risk of anxiety [2]. In case you’re wondering, I have a Master of Science in Nutrition, and I’m obsessed with how diet can impact mental wellness!
Ingredients + Notes
This easy veggie burger recipe is made with flavorful, wholesome ingredients.
- Flax egg: A flax seed egg helps bind the ingredients together.
- Black beans: The star ingredient. (Obviously.) Rich in protein and fiber, black beans are the heart of this burger, offering a meaty texture and a deep, savory flavor.
- Red onion: If you don’t have red onion on hand, yellow or white onion will work well too.
- Oat flour: Oat flour helps bind the ingredients and absorb excess moisture.
A full list of ingredients with exact amounts can be found in the recipe card below.
Substitutions + Variations
These easy vegan black bean burgers are tasty as is. Sometimes, though, substitutions are needed. Here are my suggestions.
- Bread crumbs: Many black bean burgers call for panko bread crumbs in the recipe. If that is what you have on hand, then use those instead of the oat flour. It will be delicious!
- Spices: This vegan black bean burger is a smidge on the spicy side. However, if you want to make it a true spicy black bean burger, then I would recommend adding a bit of cayenne pepper. Start with 1/4 teaspoon and go from there.
- Nuts + seeds: Adding sunflower seeds or ground walnuts can add a good amount of healthy plant-based fat and more protein.
How To Make These Healthy Black Bean Burgers
Follow these simple instructions for the best black bean burgers ever.
- Preheat oven to 400°F/ 205°C prepare the flax egg.
- Add beans to a large bowl and mash with a potato masher (but not too much).
- Pour in the flax egg and remaining ingredients, and mix with a large spoon until the patty mixture is well combined.
- Form into patties to make them “burger” shaped. (This recipe makes eight smaller patties or six larger black bean patties).
- Place patties on a parchment paper-lined baking sheet and bake for 20 minutes. Flip and bake for another 20 minutes.
- Enjoy on a bun with your favorite toppings.
Would you like to save this?
Servings Ideas
These homemade black bean burgers are extra delightful with your favorite sauces, toppings, and sides!
Toppings
Here are my favorite black bean veggie burger toppings for these black bean burger patties.
- Buns: This is an obvious choice. Pick your favorite bun to pair with these delicious veggie burgers.
- Sauces: Vegan mayo, vegan aioli, BBQ sauce, vegan Worcestershire sauce, ketchup, or mustard are all great options.
- Veggies: Thinly sliced onion, Pickled Red Onion With Lime, and sprouts are perfect atop a black bean patty.
- Fruits: I know this might be surprising, but avocado, cucumber, tomato slices, chipotle peppers, and pickles are all technically fruits!
- Cheese: Vegan cheese is the perfect match to these extra-easy black bean burgers.
Sides
Here are my go-to healthy black bean burger sides as well as some more indulgent treats.
- French Fries: My go-to, all day, every day. I love these Oven Baked Sweet Potato Fries or Crispy Rosemary Fries.
- Salad: Enjoy these tasty black bean burgers alongside a classic green salad, Cowboy Caviar, Three-Melon Salad, or a fresh Strawberry Cucumber Salad.
- Veggies: Try this Easy Canned Corn Recipe, Easy Canned Green Bean Recipe, or Roasted Asparagus Recipe.
- Drinks: When it comes to drinks, I recommend something refreshing like a homemade Taro Bubble Tea, Classic Limeade, or an Iced Strawberry Matcha Latte.
Storage Tips
Maximize freshness by storing leftover black bean burger patties in an airtight container. (Ideally, glass because it keeps food fresh for longer!)
- Fridge: These can be stored (properly) in the fridge for up to 4-5 days.
- Freezer: If you plan on freezing these, I would do so before cooking them. Store the black bean patty mixture in an airtight container and freeze for up to a month. Then, when you’re ready to enjoy, thaw in the fridge for a day and then cook up as normal.
Curious about black foods? Check out this resource, Black Foods That Are Good For You.
Recipe FAQs
Yes, they are rich in protein, fiber, and essential vitamins and minerals, including omega-3 fatty acids.
Proper mashing and the right balance of wet and dry ingredients are key to a cohesive patty.
Besides flax eggs, chia seed eggs, breadcrumbs, oat flour, and mashed sweet potato can work well.
More Veggie Burger Recipes
If you tried this Healthy Black Bean Burger Recipe or any other recipe on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Thanks for visiting!
Recipe
Healthy Black Bean Burgers
Ingredients
Instructions
- Preheat oven to 400°F/205°C and prepare flax egg.
- Add beans to a large bowl and mash with a potato masher (but not too much).
- Pour in the flax egg and remaining ingredients, and mix with a large spoon until the patty mixture is well combined.
- Form into patties to make them “burger” shaped. (This recipe makes 8 smaller patties or 6 larger black bean patties).
- Place patties on a parchment paper-lined baking sheet and bake for 20 minutes. Flip and bake for another 20 minutes.
- Serve on a bun with your favorite toppings.
Video
Notes
-
- Fridge: These can be stored (properly) in the fridge for up to 4-5 days.
- Freezer: If you plan on freezing these, I would do so before cooking them. Store the black bean patty mixture in an airtight container and freeze for up to a month. Then, when you’re ready to enjoy, thaw in the fridge for a day and then cook up as normal.
Nutrition
Did you make this recipe?
We’d love to see! Tag @raepublic on Instagram!
Reference
[1] Saghafian F, Hajishafiee M, Rouhani P, Saneei P. Dietary fiber intake, depression, and anxiety: a systematic review and meta-analysis of epidemiologic studies. Nutr Neurosci. 2023 Feb;26(2):108-126. doi: 10.1080/1028415X.2021.2020403. Epub 2022 Jan 4. PMID: 36692989.
[2] Saghafian F, Sharif N, Saneei P, Keshteli AH, Hosseinzadeh-Attar MJ, Afshar H, Esmaillzadeh A, Adibi P. Consumption of Dietary Fiber in Relation to Psychological Disorders in Adults. Front Psychiatry. 2021 Jun 24;12:587468. doi: 10.3389/fpsyt.2021.587468. PMID: 34248690; PMCID: PMC8264187.
