6 Best Black Bean Veggie Burger Recipes For Your Kids
We're about to enter barbecue season, and there are never enough great burger recipes. Even though pre-packaged patties are unquestionably a convenient option, it can occasionally be nice to make your own from scratch. With a tasty BBQ sauce and lots of greens, this smoky black bean burger is ideal.
Health Benefits Of Black Beans
Including black beans in your diet will give you access to various nutrients and help you avoid many diseases. Let's examine the advantages in greater detail below:
1. Improve Bone Health
Iron, phosphorus, calcium, magnesium, manganese, copper, and zinc are all nutrients that support the development and upkeep of bone strength and structure and are abundant in black beans.
While calcium and phosphorus are necessary for the structure of bones, iron and zinc play important roles in maintaining the strength and elasticity of bones and joints.
Approximately 90% of the body's calcium stores, 60% of its magnesium stores, and 80% of its phosphorus stores are found in bone. Therefore, it is crucial to consume enough of these nutrients through food.
2. Reduce Blood Pressure
Low sodium intake is crucial for maintaining an average blood pressure level. Naturally low in sodium, black beans also contain potassium, calcium, and magnesium, all of which have been shown to lower blood pressure naturally.
Drain and rinse any canned foods low in sodium to reduce sodium content further.
3. Good For Eye Health
Black beans contain antioxidants that can help shield your eyes from cataracts and age-related macular degeneration. According to a significant National Eye Institute study, taking high doses of antioxidants reduced the risk of advanced macular degeneration by 25% in people at high risk for the condition.
In the same high-risk group, antioxidants also reduced vision loss by 19%. Studies have shown that the high vitamin C content of black beans can lower your risk of developing cataracts. Vitamin C may slow the progression of cataracts if you already have them, potentially delaying the need for surgery.
4. Maintain Blood Sugar
According to studies, people with type 1 diabetes who eat a diet high in fiber have lower blood glucose levels. Additionally, the lipid, insulin, and blood sugar levels of those with type 2 diabetes may have improved. Black beans that have been cooked provide 15 g of fiber per cup, or 172 grams.
Based on a 2,000-calorie diet, the Food and Drug Administration (FDA) of the United States suggests 25 g of fiber per day. Depending on the total calorie intake, this could change.
5. Cancer Prevention
According to research, eating a lot of beans may help lower your risk of developing certain cancers, such as colon, kidney, and stomach cancer. Early animal studies suggest that beans may also slow the growth of breast cancer tumours, but more human studies are required.
6. Help To Lose Weight
By acting as a “bulking agent” in the digestive system, dietary fiber is widely acknowledged as a crucial component in weight loss and weight management. Foods high in fiber make people feel fuller for longer after eating and curb their appetites, which helps them consume fewer calories overall.
Numerous studies have suggested that increasing the intake of plant foods, such as black beans, lowers the risk of obesity, diabetes, heart disease, and overall mortality and fosters healthy skin and hair, more energy, and overall lower weight.
Black Bean Veggie Burger Recipes
1. Vegan Mushroom, Beet, And Black Bean Burger
Beets, black beans, and mushrooms. These three components work together to produce a deliciously beefy burger. Besides, roasted beets and mushrooms give you the excellent fifth taste, umami. You're going to love this delicious burger.
Prep time: 20 minutes | Cook time: 40 minutes | Total time: 60 minutes | Servings: 6
- Black beans: 2 cups, cooked & drained (or 2 cups canned beans, drained and rinsed)
- Beet: 1 large, diced
- Mushrooms: 8 oz
- Yellow onion: ½ medium, chopped
- Quick cook oats: ½ cup
- Firm tofu: ¼ 14-oz block
- Cayenne: 1 tablespoon
- Soy sauce: 1 tablespoon
- Cumin: ½ tablespoon
- Salt to taste
- Set the oven to 400°F. The beets should be finely diced, coated with avocado oil, then roasted for 30 minutes or until fork-tender.
- The mushrooms should be finely diced and sautéed in olive oil until they lose their water.
- Combine all ingredients in a food processor. Pulse mixture until a somewhat chunky dough forms.
- Hand-form, the mixture into 6 patties, then set each patty on a cookie sheet that has been greased.
- After 10 minutes in the oven, turn the burgers over.
2. Vegan Beer Cheese Black Bean Burger
You must try this homemade black bean burger with beer cheese if you want hearty, savoury meals that don't disappoint you. The burgers are cooked with flavourful black beans, mushrooms, and many seasonings. Creamy beer cheese sauce and crispy onion rings are added as toppings. Although there are a variety of ingredients in this homemade black bean burger, the procedures are simple. The supreme comfort food. Without leaving the comfort of your house, you'll experience the bar's atmosphere!
Prep time: 20 minutes | Cook time: 20 minutes | Total time: 40 minutes | Serves: 4
Ingredients For The Burger
- Seasoned black beans: 2- 14.5-oz cans
- Panko bread crumbs: 1 cup
- Grated white onion: ½ cup
- Flax egg: 1 (1 tablespoon flax meal, plus 3 tablespoons water)
- Chilli powder: 1 teaspoon
- Cumin: 1 teaspoon
- Vegan Worcestershire sauce: 2 teaspoons
- Salt and pepper to taste
- Jalapeños (sliced): 1½
- Liquid smoke: 2 teaspoons
- Vegan hot sauce: 2 teaspoons
- Baby Bella mushrooms: 8 oz, sliced
- Beer cheese (recipe below): 1 cup
- Vegan onion rings for topping
- Avocado or coconut oil for frying
- Hamburger buns: 4
- Lettuce or other greens
- Avocados: 2
Ingredients For The Beer Cheese
- Vegan butter: 2 tablespoons
- All-purpose flour: 2 tablespoons
- Beer: 1- 12-oz bottle
- Mustard powder: 1 teaspoon
- Vegan Worcestershire sauce: 1 teaspoon
- Sriracha or hot sauce: ½ teaspoon
- Garlic: 1 large clove, minced
- Vegan cream cheese: ½ cup, softened
- Vegan cheddar cheese: 1- 10-oz block, grated
- Kosher salt: ¼ teaspoon or more to taste
- Ground black pepper to taste
Method To Make The Burgers
- Do not rinse the black beans after draining them. Add to a pan along with the minced onion, hot sauce, cumin, Worcestershire, liquid smoke, chilli powder, salt, and pepper, and sauté with a splash of olive oil over medium heat.
- Cook the onions until they are transparent, just a few minutes. When the mushrooms and jalapenos have been added, simmer for an additional 3-5 minutes, or until the size has significantly decreased. Withdraw from heat and leave to cool.
- You can make a flax egg by putting the ground flax meal and water in a cup. After the mushrooms have cooled, slice them with a knife to separate the pieces, then put them in a dish and mash them with a fork. Mash the beans until only a few whole beans are left after several more minutes of mashing. Panko and flax egg should be added.
- Stir everything together thoroughly. Make into patties, then enclose in plastic wrap. The burgers should be allowed to chill for at least 20 minutes.
- A pan with a tablespoon of olive oil should be heated slowly. The patties should be cooked for about 5 minutes on each side or until well heated.
Method To Make The Beer Cheese
- Melt the vegan butter in a medium skillet over medium heat until it froth. Add the flour and constantly stir for 1 ½ to 2 minutes, or until the mixture is pale in colour. Whisk in the beer gradually.
- Heat up to a boil in a medium-high setting. Heat is immediately turned down to medium.
- Garlic, mustard, Worcestershire, and Sriracha are all stirred in. Cook for about 4-5 minutes, occasionally whisking or until the sauce thickens slightly. Add the cream cheese and salt. To fully integrate, stir.
- Medium-low heat should be used. The vegan cheddar cheese should be added one handful at a time, stirring between additions. Season to taste with salt and pepper. When ready to serve, turn the heat to low and keep warm, stirring periodically.
Method To Assemble
- Put the burger patties on toasted buns.
- Top with heated, melted onion rings, lettuce, avocado, beer cheese, and onion rings.
3. Vegan Tempeh Black Bean Burgers With Creamy Dill Sauce
Beans or tofu alone cannot compare to the texture created when mashed and combined with other ingredients. Black beans and tempeh are combined to create the ideal tempeh burger, which is baked rather than fried. For the ideal flavour combination, serve with the homemade creamy dill sauce!
Prep time: 20 minutes | Cook time: 40 minutes | Total time: 60 minutes | Serves: 6
Ingredients To Make The Burgers
- Tempeh: 1- 8-oz package
- Cooked or canned black beans: 1 cup
- Yellow onion: 1 small, diced
- Garlic: 3 cloves, minced
- Cremini mushrooms, cleaned and stems removed: 2 cups, cleaned (stems removed – optional)
- Tamari: 2 tablespoons
- Dried thyme: 2 tablespoons
- Buckwheat flour: 4 tablespoons (brown rice flour will work too)
- Nutritional yeast: 2 tablespoons
- Cumin: 1 tablespoon
- Salt: ½ teaspoon
- Red pepper flakes: ¼ teaspoon
- Water if needed
Method To Make The Cashew Dill Mayo
- Raw cashews: 1 cup, soaked for at least 2 hours
- Lemon juice: 2 tablespoons
- Fresh dill: ¼ cup (or 1 tablespoon dried dill)
- Sea salt: ½ teaspoon
- Garlic powder: ¼ teaspoon
- Water: ⅓-½ cup (plus more to reach desired consistency)
Method To Make Burgers
- Put parchment paper on a sizable baking sheet and preheat the oven to 375°F.
- Add tempeh to a food processor after breaking it up into bits. To break up into smaller pieces, pulse 5-7 times. Place in a large bowl.
- Black beans should be added to the food processor and processed until they are broken into pieces.
- To prevent burning, add water to a big skillet along with the onions and garlic and sauté. Add the mushrooms to the food processor in the meantime and pulse a few times to create small bits.
- To the onion/garlic mixture, add the mushrooms, tamari, and thyme. Continue to sauté until the mushrooms start to release their juices.
- Combine the mushroom mixture with the remaining ingredients in a large bowl. Keep some of the mushroom liquid in the pan aside or reserve it.
- Use your hands to combine the ingredients (or a spoon). If the mixture is too dry, add 1 tablespoon of mushroom juice or water at a time.
- Scoop out the burger mixture, roll it into a ball, and flatten it on the pan using a ½ cup measuring cup. Burgers should be between ¾ and 1 inch thick.
- Cook for another 15 minutes after flipping the pan after 20 minutes. They are prepared when the burgers are browned and firm to the touch.
- Before serving, let stand on the baking sheet for five minutes. Serve the burger in a salad or on a gluten-free bun. Add cashew dill mayo and your favorite burger toppings as garnish.
Method To Make Cashew Dill Mayo
- Blend each item in a blender, excluding the dill, until completely smooth. If the mixture is too thick, add a tablespoon at a time and extra water.
- Dill should be added and briefly blended or pulsed to integrate.
4. Vegan Beet And Black Bean Burgers
These meaty burgers will help you get ready for warmer weather. Black beans that have just been cooked lend a meaty texture, while beets give them their stunning pink colour and earthy flavour. Serve these with sweet potato fries on the side and top with sprouts, fried onion, and mushrooms.
Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Serves: 8
Ingredients For The Burgers
- Large beets: 3
- Uncooked black beans: 1 cup
- Generous: 1½ cups gluten-free oats
- Sweet paprika: 1 teaspoon
- Ground cumin: ½ teaspoon
- Dill: 1 teaspoon
Ingredients For The Serving Options
- Gluten-free bread rolls
- Salad leaves
- Alfalfa sprouts
- Fried onions
- Fried Chestnut mushrooms
- The beans should be washed, drained, and then added to a pot of water. Cook until soft and tender after one hour.
- Peel and cut the beets after the beans have begun to cook, then preheat the oven to 355°F. Put them on a baking sheet, top them with a bit of oil, dill, salt and pepper, and bake them.
- After thoroughly combining and covering with foil, roasting for 45 minutes, place aside to cool gently.
- When the beans are finished cooking, rinse them and chill them with cold water. Together with the beets, oats, and spices, put them in a food processor when you get a reasonably smooth consistency, and pulse for a few minutes while often scraping down the edges of the container.
- Place on a baking sheet that has been lightly greased and form into patties. Thirty minutes in the refrigerator will help give them a firmer consistency. You can skip this step if you're starving or don't mind them being a little squishy.
- Bake in the oven for 25 minutes, flipping halfway through. Serve on a bun with your choice of toppings and a sizable side salad. Alternately, omit the gluten and serve with wedges of sweet potato.
5. Vegan Beastly Black Bean Burgers
These black bean burgers are out-of-this-world good. This burger has a divine rustic and woody undertone thanks to the liquid smoke. The garlic tahini swoops in and binds everything together, while the quinoa and black beans are a nutritional fortress. These burgers will satisfy your tummy and leave you completely satisfied. So why are you still waiting? Grill away!
Prep time: 30 minutes | Cook time: 2 hours | Total time: 2½ hours | Serves: 8
- Uncooked quinoa: ½ cup
- Water: 1 cup
- Panko bread crumbs: 1 cup
- Can of black beans: 1
- Garlic tahini: 2 tablespoons
- Liquid smoke: 2 tablespoons
- Salt: ½ teaspoon
- Quinoa should be rinsed before being added to a medium-sized pot with 1 cup of water. Bring it to a boil, lower the heat, cover it, and let the quinoa simmer for however long it takes the water to absorb completely.
- After thoroughly cleaning them, mash your black beans in a big dish with a fork. Combine all ingredients thoroughly, then chill for four or even overnight.
- Form the ingredients into four equal-sized patties once it has chilled. The patties can now be cooked, frozen for later use, or placed in the refrigerator for convenience. Lightly oil a pan and preheat it over medium heat to fry the burgers.
- Cook the burger for about 5-7 minutes on each side or until the center is heated. Serve with mayo, cheese slices, and other desired fixings on your preferred bread.
6. Vegan Smoky And Spicy Black Bean Burger
We're about to enter barbecue season, and there are never enough great burger recipes. Even though pre-packaged patties are unquestionably a convenient alternative, it might occasionally be great to create your own from scratch. With a tasty BBQ sauce and lots of greens, this smoky black bean burger is ideal.
Prep time: 15 minutes | Cook time: 20 minutes | Total time: 35 minutes | Servings: 4
- Onion: 1
- Garlic: 2 cloves
- Red chilli: 1
- Smoked paprika: 1 teaspoon
- Ground coriander: ½ teaspoon
- Fennel seeds: ½ teaspoon
- Black beans: 1 cup, drained
- Sea salt: 1 pinch
- Cooked quinoa: 6 tablespoons
- Gluten-free flour: 1-1½ heaped tablespoon
- Gluten-free hamburger buns
- In a frying pan, sauté the onion, garlic, and chilli for 4 minutes, or until the onion is tender and translucent. Then add the spices and simmer for a further two to three minutes.
- Black beans, a healthy pinch of salt, and the onion and spice mixture should all be added to a blender. Blend until you have a rough paste. Blend for brief periods only, then continuously check. It ought to be silky and moist but not runny.
- Pour the combined mixture into a bowl, then stir in 1 tablespoon of flour and the cooked quinoa.
- Refrigerate the mixture for up to a day or for around an hour. Scoop up a quarter of the mixture, roll it into a ball, and then drop it into a heated pan or grill when you're ready to cook.
- To shape it into a patty, press down with a spatula. Cook for two to three minutes on one side before turning.
- If the margins become slightly oblong, you can reshape them using the spatula's flat edge. Serve hot after cooking the second side for 2-3 minutes. It will be finished when the middle is heated, and the edges are crispy and brown.
These black bean burgers are the best I've ever had, homemade, restaurant, or store-bought. These black bean vegan burger recipes have received rave reviews from tasters worldwide, so I'm sure you'll be happy with them. They are substantial, flavourful, thick, and hearty.
I trust you enjoyed this article about the 6 Best Black Bean Veggie Burger Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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