| How to Make Vegan Black Bean Burgers Nov 12th 2012, 03:00 Black beans are a perfect substitute for the meat in a hamburger recipe because they're high in protein and have a great consistency for mashing together into patties. They also have an added benefit of being high in fiber and low in fat, which makes them both very nutritious and vegan friendly. Edit Ingredients Serving: 5 patties - 1/2 cup whole wheat flour
- 1 small onion, peeled and diced
- 2 garlic cloves, minced
- 1/2 tsp dried oregano
- 1 small hot pepper, seeded and minced
- 2 tbsp olive oil
- 1/2 medium red pepper, seeded and diced
- 2 cups black beans, cooked or canned
- 1/2 cup corn niblets
- 1/2 cup bread crumbs
- 1/4 tsp cumin
- 1/2 tsp salt
- 2 tsp chili powder
- 2 tbsp fresh parsley, finely chopped
- Burger buns
- Condiments
- Pour the flour onto a plate and set aside.
- Sauté the onion, garlic, oregano, and hot pepper with 1 tablespoon of oil over medium heat.
- When the onions become translucent, add the red pepper to the pan and continue to sauté for another 2 minutes. Set aside.
- In a medium bowl, mash the black beans into a paste using a potato masher or a fork.
- Add the sauted vegetables, corn, bread crumbs, cumin, salt, chili powder and parsley to the beans and combine until well mixed.
- Divide up the mixture into 5 large hamburger patties.
- Dredge the patties in the flour and make sure they're evenly coated.
- Coat the pan with the remaining 1 tablespoon of olive oil and fry the patties over medium-high heat until browned on both sides.
- Serve hot with your choice of burger buns and condiments.
- To avoid transferring the heat from the pepper onto your hands, try rubbing a little oil onto your fingertips before seeding the pepper. You can also wear rubber or latex gloves if you're very sensitive to the spiciness of the peppers.
- If you like your burgers extra spicy, skip the seeding step and add all the seeds from the hot pepper into the recipe.
- If you don't have a fresh hot pepper, you can use one dried hot pepper (crushed) or 1 to 2 teaspoons of crushed hot pepper flakes.
- Make sure to stir the mixture regularly when sautéing the vegetables, since the garlic can burn easily in the hot oil; burned garlic gives off a bitter flavor that can ruin the dish.
- Instead of making 5 large patties, you can make 10 smaller burgers out of this recipe to assemble into sliders and serve as appetizers.
Edit Warnings - All 5 patties may not fit into your pan all at once, so you might have to fry them in smaller batches.
Edit Things You'll Need - Chopping board
- Sharp knife
- Plate
- Sauté pan
- Wooden spoon
- Medium bowl
- Potato masher or fork
Edit Related wikiHows Edit Sources and Citations - Tanya Barnard and Sarah Kramer, How it all Vegan, page 111 – research source
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