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A Black Bean Burger Recipe that Can Hold it’s Own Next to an All-Beef Patty
In our house we do “Meat Free Mondays” in an effort to eat less meat and more plant-based “whole” foods. But whether you routinely eat meat or strictly avoid it, I promise this black bean burger recipe will win you over, at least on Mondays (wink.)
Going meatless on Monday is not something we were clever enough to come up with ourselves, there is actually a national movement to help motivate you (MeatlessMonday.com): a former Beatle backing it up (SupportMFM.org); and a prestigious university—Johns Hopkins Bloomberg School of Public Health—associated with it.
We love the whole concept of meatless Monday because it doesn’t advocate being an extremist; you don’t need to be a vegan, but instead you can become a “less-meat-etarian”, or a “flexitarian”. This is very doable for everyone. Anybody can go meatless for one day a week.
The Best Black Bean Burger Recipe for Meatless Monday
The very first time I decided to implement meatless Monday dinners a few years back I made a black bean burger recipe. I figured it would be good to start with a burger of some sort since the concept of a burger sounds far less intimidating than something like a tofu or tempeh stir fry.
I have since tried to inspire my girlfriends to adopt “Meat Free Mondays” in their house too, but to be 100% honest a lot of their husbands are not too keen on the idea. I know most men love meat, I get it! However, bean burgers really do step up to the plate and fill the steak void because they are incredibly filling and satisfying…
Add Sautéed Veggies, Lime-Soaked Chia Seeds & Walnut Crumbs…
Over the years I have fiddled around with so many different bean burger recipes and I’m not going to stretch the truth, not very many would win a cook-off contest!
But this one is different.
I’ve mixed in sautéed veggies, lime-soaked chia seeds, walnut crumbs and toasted sprouted whole grain bread for the absolute best black bean burger recipe ever—the texture and taste is amazing.
Serving a killer meaty black bean burger recipe like this is guaranteed to keep everyone at the table from asking, “Where’s the Beef?”
Don’t Forget the Ketchup, Mustard & Mayo!
Normally, I would not suggest dousing anything in ketchup or mayo (mustard would be just fine though!) Even though I love the stuff, ketchup and mayo don’t normally fall under what I would consider the “Clean Cuisine” category. But because I love classic condiments so much—especially with my burgers—I decided to give a big makeover to the following favorite four:
- No-Sugar Added Ketchup (Click HERE for the recipe)
- No-Oil Mayo (Click HERE for the recipe)
- No-Sugar Added BBQ Sauce (Click HERE for the recipe)
- Dairy-Free Sour Cream (Click HERE for the recipe)
Suggested Toppings & Sides:
- Avocado slices
- Organic grass-fed cheddar cheese (delicious melted on top!)
- Pico de Gallo
- Grilled corn on the cob
- Carrot slaw
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The Best Black Bean Burger Recipe for Meatless Monday (or Any Day!)
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The Best Black Bean Burger Recipe for Meatless Monday
- Yield: 6 1x
Ingredients
- 2 tablespoons chia seeds
- 2 tablespoons fresh lime juice
- ½ cup raw walnuts
- 1 slice gluten free bun (lettuce wrap for SCD)
- 4 cloves garlic
- ½ cup chopped shallot
- ½ cup chopped carrot
- 1 tablespoon extra virgin olive oil, plus more for the skillet
- 2 cans (14.5 ounces each) BPA-free black beans (such as Eden Organic), rinsed and drained
- ½ teaspoon unrefined sea salt
- ¼ teaspoon cumin
Instructions
- Soak the chia seeds in the lime juice for at least 5 minutes.
- Place the walnuts in a food processor and process into fine crumbs. Set walnuts aside. Place the toasted bread in the food processor and process into find crumbs. Set bread crumbs aside.
- Place the garlic and shallots in a food processor and pulse to finely chop (be careful not to over process.) Remove the garlic and shallots from the food processor. Place the carrots in the food processor and pulse to finely chop (again, be careful not to over process.) Remove the carrots.
- Heat the oil in a large heavy skillet over medium-heat; add the shallots and sauté for 3 or 4 minutes. Add the carrots and sauté for 3 or 4 minutes, or until the shallots and carrots are both tender. Transfer the shallots and carrots to a large mixing bowl.
- Add the beans to the bowl with the sautéed vegetables. Use a potato masher to mash the beans in with the vegetables (you can also use your clean hands to make the job a little easier.) Add in the lime-soaked chia seeds, walnut crumbs, bread crumbs, salt and cumin. Use your clean hands to mix the ingredients together. Form six ½-cup patties with your hands.
- Lightly rub the “dirty” skillet with oil and heat the skillet over medium heat. Working in batches, fry the patties 3-4 minutes per side. Transfer to a paper towel or place in a 200 degree oven to keep warm. Serve warm.
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Hi Ivy! I’ve made these delicious black bean burgers in the past. Unfortunately, my daughter was diagnosed with a nut allergy and we haven’t made them since. I’m wondering if we can omit the nuts completely?
Hi Orlee, I am SO sorry for the lengthy delay getting back to you! We were on a one week cruise and I barely had any access to the internet and then it seriously took me a full week to catch up just from being so behind on everything. Anyway, I am sorry to hear about your daughters nut allergy (but boy, I keep hearing about this more and more lately!) I think you could omit the walnuts entirely and the recipe will probably still work. However, if she can tolerate wheat I would try pan-frying 1/4 cup toasted wheat germ in 1 teaspoon olive oil as a replacement for the walnuts—doing this should give you somewhat of a similar texture to the walnut crumbs. And, as long as she can tolerate wheat, the wheat germ is such a super healthy addition. Hope this helps? Please do let me know how they turn out!
love this recipe. It it a welcome alternative to soy and wheat burgers.
thank you =) so happy to know you like it!
This recipe looks delicious. I’m allergic to walnuts, can you recommend a substitution?
Thanks so much Hillary! You can substitute pecans or macadamia nuts and that should work just fine!
I’ve been meaning to make these for months, and I am so glad I finally got around to it last night. These are delicious and so filling! Ivy, have you tried making these burgers with other types of beans?
I am trying a detox. It doesn’t allow any grains, dairy, meats or caffeine. I am looking for recipes. I am a closet fast food junky. So, I definitely need the detox, but I am hoping to make a lifestyle change. Any ideas for what I can do for my husband & I who have a culturally in depth relationship with meat?
Please help.
Hi Laina, you might want to try the Everyday Raw Cookbook by Matthew Kenney for some really tasty recipes you can use during your detox (and after too!) The key to reducing your meat consumption is finding recipes that are filling and flavor-forward—using lots of herbs and spices boost flavor but also has a lot of health benefits. Also, ethnic cuisine such as Thai and Indian are particularly flavorful but also low in meat and yet still very filling. I would start with the Everyday Raw Cookbook as step 1. I think you’ll like it!! Let me know how it goes….Good luck =)
you don’t need to eat a salad to be meat-free; that is a huge misconception about vegetarian diets or even vegan diets. There are plenty of healthy, wholesome foods that are filling and delicious.
Also, I’m pretty sure a “flexitarian” is someone who mostly eats vegetarian and very sporadically eats meat; so you might not want to call yourselves flexitarians… just so others are not confused.
Thanks so much for your feedback! You are absolutely right!! A vegetarian & vegan diet is certainly not just based on salads and stuff. Actually, the VAST majority of the foods I eat are vegetarian—and many are vegan…and they definitely aren’t just salads. I eat plenty of whole grains, sprouted breads, nuts, seeds, beans, legumes, “whole” soy, etc. I eat a vegan breakfast, vegan snacks and either a vegan or vegetarian lunch. For dinner I’ll have chicken or fish or occassionally meat (grass-fed only)—but I serve a vegetarian (and often vegan) dinner at least 2 nights a week. So, i absolutely do consider myself a flexitarian. here’s a quick video describing more below =)
http://hotandhealthyliving.com/2010/02/what-is-a-flexitarian-diet-2/