BBQ Black Bean Burgers
Stoke up the grill this summer for these delicious vegan burgers. They won’t fall apart!
Servings: 8 patties
Ingredients
- 2 15-ounce cans black beans drained, rinsed & dried
- ½ cup oat flour gluten free as needed
- 1 carrot grated & patted dried (about ½ cup grated carrot) (or ½ cup juice pulp)
- 4 Tablespoons tomato paste
- ½ cup cooked quinoa
- 1 teaspoon onion powder
- ¼ teaspoon paprika
- ¼ teaspoon chili powder
- ½ teaspoon smoked paprika
- ½ teaspoon garlic powder
- ½ teaspoon cumin
- ½ teaspoon Himalayan pink salt or to taste
- ½ teaspoon liquid smoke
- 1 Tablespoon vegan worcestershire sauce
- Handful of fresh cilantro
Topping
- Fresh avocado mashed
- BBQ sauce of choice
- Red onion sliced
- All-seasons salt
Instructions
- Rinse the black beans, then lay them flat on a towel to dry while you prep the other ingredients. (For a quicker way to dry the beans, use a tea towel or paper towels and gently squeeze the beans) They should be at least 80% drier than they were after rinsing.
- Next grate and dry the carrot. Dry the grated carrot by pressing it between a few paper towels. They should be dry to the touch after pressing. You may need to repeat this step 1-2 times.
- Add the beans to a large bowl (reserving ¼ cup). Mash the beans with a potato masher or fork. The beans should be crumbly/pasty.
- Add the remaining ingredients to the bowl, including the reserved beans. Using a spoon, mix all the ingredients. Finish mixing with your hands to completely combine everything. You can taste the bean mix and adjust seasonings if needed.
- Divide the bean mix into 8 even portions. Roll each portion into a ball. Carefully flatten each bean ball using your hands.
- To shape, cup your hands around the sides of the flattened patty and gently press it back into a circle with the sides of your hand and pinky. Flatten the patty, again, to an even thickness. Flip it over and shape the sides again, if needed. Repeat with each patty until they are all formed.
- Lightly oil to your pan or grill and heat over medium-high. Once heated, carefully place the patties down one at a time. Cook for 10 min on each side, or until browned. (For an oil free option, these can be baked at 400º in the oven. Place on a baking sheet lined with parchment paper. Bake for 15 minutes on each side.).
- Top each burger with a generous amount of BBQ sauce, red onion and mashed avocado sprinkled with all-seasons salt.
Notes
Freezing Note: Any leftovers can easily be frozen. Place each patty between parchment paper and store in an airtight container in the freezer. To reheat, cook the patty in a pan over medium heat until heated. Or bake the patty in the oven at 400º for 15-20 min. Flip half-way through.
Nutrition
Serving: 1burger patty | Calories: 138kcal | Carbohydrates: 21g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Sodium: 86mg | Fiber: 5g | Sugar: 4g
