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Black Bean-Hemp Protein Patties

Black Bean-Hemp Protein Patties

Heat 1 teaspoon of the coconut oil in a nonstick frying pan over medium heat. Add the onion and garlic, and cook until onion begins to turn translucent, about 3-4 minutes. Add the bell pepper, and continue to cook until the vegetables have softened — about 5 minutes. Reduce the heat to low and add the black beans, hemp seeds, sun-dried tomatoes, sea salt, paprika, chipotle, and cayenne. Cook, stirring constantly, for an additional 1-2 minutes. Remove from heat and transfer to a large bowl.

Add the miso paste into the mixture. Use the back of a fork to mix the beans and miso together, partially mashing the beans. Mix in the cooked brown rice and quinoa flakes. When cool enough to handle, use clean hands to knead the mixture together to form a dense base. Place in the refrigerator, covered, for 30 minutes to allow quinoa flakes to swell and absorb the excess moisture.

Form the mixture into 6-8 patties, squeezing and packing the mixture together. (If necessary, a spoonful or 2 of water may be added to make the patties stick together easier.) Warm a small amount of coconut oil in a nonstick frying pan over medium heat. When the pan is hot, add the patties. Cook for about 4-5 minutes on each side, or until browned.


Black Bean-Hemp Protein Patties - Recipes

For years I've attempted to come up with the perfect vegetarian "burger", and though I've made numerous nourishing and delectable vegetarian patties over the years, I do think that these beet and black bean burgers are especially distinctive. I expect there might be some skepticism when it comes to the idea of a burger without the "meat", but I can assure you these have as much substance, and substantially more flavor and nourishment, than traditional beef burgers. Earthy black beans, grated fresh beetroot, nourishing quinoa, mushrooms and ground walnuts seasoned with good quality spices come together for an unforgettable vegetarian and vegan friendly burger alternative. In addition to the beans, quinoa and walnuts, I added hemp seeds for an additional boost of protein. In fact, these burgers are very substantial, and have ample balanced protein to serve as a meal by themselves.

I made these burgers by finely chopping the ingredients so that they could be mixed by hand instead of in a food processor to give them a "meaty" texture. Even more appealing both for the cook and for the diner, these burgers are baked instead of fried, reducing the amount of oil needed and allowing the beets to cook more thoroughly. If you so choose, they hold together well, and could easily be thrown onto the grill for BBQ days when you would rather not turn on the oven. You could always pan-fry them in a bit of olive oil for about 4 to 5 minutes per side as well, though I think you'll find baking the patties really brings out the textures and flavors.

I served these burgers on pieces of lightly toasted soft ciabatta bread with dill pickles, sliced tomatoes and spinach leaves tossed in a creamy tahini dressing. These toppings made this an ideal burger experience. But whatever bread you use, or even without bread, and whichever toppings you choose, these burgers are a notable addition to my rotation of quick and easy meal solutions.

Beet and Black Bean High-Protein Burgers
Recipe by Lisa Turner
Published on July 15, 2019

Hearty, high-protein vegetarian burgers made with black beans, quinoa, mushrooms, ground walnuts and spices for a "meaty" texture and delicious flavor

Preparation: 30 minutes
Cooking time: 40 to 50 minutes

  • 2 tablespoons olive oil
  • 1 small red or yellow onion, diced
  • 1 cup white mushrooms (about 8 mushrooms), finely chopped
  • 1 to 2 green chilies, seeded and finely chopped
  • 2 cups cooked black beans (2/3 cup dried)
  • 1 cup cooked quinoa (1/3 cup uncooked)
  • 1/2 cup coarsely ground walnuts
  • 2 tablespoons nutritional yeast (optional)
  • 3 tablespoons hemp seeds (optional)
  • 1 1/2 teaspoons ground cumin
  • 1 teaspoon hot smoked paprika
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon mustard powder
  • 1/2 teaspoon dried dill
  • 1 cup grated beet (about 1 medium beet)
  • 1/4 cup sun-dried tomatoes, finely chopped
  • 1 teaspoon sea salt, or to taste
  • fresh ground black pepper, to taste
  • 1 ciabatta loaf, or whole grain burger buns
  • 1/4 cup tahini
  • 2 tablespoons olive oil
  • 2 teaspoons champagne or white vinegar
  • juice from 1 small lemon (2 tablespoons)
  • 1/2 to 1 teaspoon sea salt, to taste
  • fresh ground black pepper to taste
  • 2 cups baby spinach leaves

In a medium frying pan, heat the oil over medium heat. When hot, add the onion and sauté for 5 minutes until softened. Increase the heat slightly and add the mushrooms to the pan. Cook for another 5 minutes, until the mushroom are soft and they begin to release their juices. Stir in the chilies, cook for another minute, and remove from the heat.

In a medium bowl, roughly mash the black beans. Stir in the quinoa, walnuts, nutritional yeast if using, hemp seeds if using, cumin, paprika, chili powder, mustard powder and dill until well combined. Now add the mushroom mixture, beet, sun-dried tomatoes, salt and pepper, and stir again until well combined. Cover the bowl and let the mixture sit in the refrigerator for 30 to 60 minutes.

Line a baking sheet with parchment paper and preheat an oven to 375°F. Shape the mixture into 8 small patties, roughly 2 1/2 inches in diameter, and transfer to the prepared pan. If you want thinner patties, they will cook faster and you'll end up with about 10.

Bake in the oven for 30 to 40 minutes, gently turning the patties part way through the cooking time, until they are slightly crisp.

To make the spinach topping, whisk together the tahini, oil, vinegar, salt and pepper in a small bowl. Add the spinach leaves to a medium bowl, pour the dressing over top, and combine to coat the spinach leaves with the dressing.

To serve, lightly toast slices of ciabatta bread or buns and top with a burger patty. Garnish with the dressed spinach leaves and your favorite toppings. Top with another slice of bread or bun, or serve open faced.


These Black Bean Burgers Are:

  • easy
  • healthy
  • hearty
  • satisfying
  • big + thick
  • compact
  • garlicky
  • juicy
  • spicy
  • NOT MUSHY

I feel the need to shout that these black bean burgers are not mushy, one of the common problems with homemade black bean burgers. On the other hand, these black bean burgers are not crumbly either. They hold their shape beautifully!


Black Bean Burgers Recipe: A Healthy Bean Burger Recipe From a Fitness Trainer by Jessica Mazzucco Certified Fitness Trainer

Need a healthy recipe for your Memorial Day get-together or to serve your family for dinner? These easy black bean patties are packed with protein and are ready fast! Serve alone or on a bun with your favorite burger toppings.

Cuisine: American
Prep Time: 5 minutes
Cook Time: 5 minutes
Total Time: 10 minutes

Servings: 2 to 3

Ingredients

  • 1 can (15 ounces) black beans, rinsed and drained
  • 1 teaspoon water
  • 2 tablespoons oat flour
  • seasonings (garlic powder, chili powder, ground cumin, etc.)
  • 1/4 cup frozen corn (optional)

Here's how to make them:

  1. Mash beans in a large bowl.
  2. Add in seasonings and flour. Mix well.
  3. Stir in corn, if using.
  4. Form into patties and place on a skillet over medium-high heat. Cook for 2 to 3 minutes. Flip sides and cook for another 1 to 2 minutes.

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Black Bean Patties

Thankfully, my family really like beans. They are a great source of soluble fiber, protein, folate, magnesium, and other minerals. They also have no cholesterol and are low in fat. While I really like and appreciate all of the great nutritional facts about beans, I really love that they are very inexpensive and can taste great…especially if you buy and cook dried beans.

When you cook dried beans by the pound, you usually have a lot of leftover beans to store in the refrigerator or freeze. I see this as an opportunity to feature beans in at least three different dishes the week I cook the beans. I love to substitute them for meat in lasagna, make them into soup, and make black bean patties.

Black bean patties are quick and easy to make. . .once you figure it out. There is a rather thin line between having a bean burger that falls apart from one that is too mushy on the inside…being able to sit on that line is the key to a tasty burger with a pleasant texture. Using black beans that you cooked from dried beans instead of ones from a can helps to make reaching that line easier however, you can make it when using canned beans also.

If you use canned beans, drain and rinse the beans well. Once excess water is off the beans in the strainer or colander, lay out the beans on a baking sheet lined with layers of paper towels to dry more before proceeding with the recipe.


Black Bean Hemp Burgers I recently rekindled my love of black bean burgers. Once you try this recipe you’ll understand how it happened. I began making black bean burgers a few years ago when I discovered Sarah B.’s black bean beauty burgers on My New Roots. I must have made that recipe 100 times before giving them up for more complicated burger pursuits (like my beet burgers). Almost a year passed without me making them once, when one day, armed with a bag of brazil nuts and hemp seeds, I was hit with a craving. I made a couple of variations to Sarah B.’s original flawless recipe to give it my own yummy touch, and voila! Now I can’t get enough of these vegan patties. They’re perfect for lunch, dinner, snack, even breakfast. They’re also a perfect travel companion that will pack up easily and keep you full for hours, thanks to all that protein, fiber, and super nutritiousness. These bad boys also happen to be really easy to make, as long as you have a food processor. Serve them with bread, in a leaf, or on their own. Before we move onto the recipe, let’s talk a bit about the amazingly healthy ingredients! First up, hemp seeds. Don’t let their petite size fool you. These guys are packed with protein, fiber, minerals, vitamins, antioxidants, and omega-3 fatty acids. I often sprinkle them onto my DIY chocolate, salads, and raw bars. For this recipe I use hulled seeds. Hemp seeds still in the shell are also great, but I prefer to save them for snacking. I’m also really into brazil nuts these days. I first discovered this unique huge nut while working at Peacefood Cafe in 2010. At Peacefood they make the most divine brazil nut milk chai, so if you’re ever in NYC, make sure you order one. Brazil nut milk is also fantastic, and can be made at home the same way you would make almond milk. And what about the health benefits? Brazil nuts are perhaps the world’s most abundant source of dietary selenium. Selenium is a trace mineral that has been studied for its role in decreasing risk of breast and prostate cancer. It also plays a role in regulating thyroid function, and acts as an antioxidant. Pumpkin seeds and I are pretty tight. I add them to almost every salad I make, every snack I eat, and certainly every pesto I whip up. There are several varieties of pumpkin seeds each from a different kind of pumpkin. The ones pictured above seem to be the most common in the US. They’re certainly delicious in every form. Pepitas (another name for pumpkin seeds) are also very mineral-dense. They are most well known for their zinc content, and are also great sources of manganese, copper, vitamin E, magnesium, and iron. Zinc isn’t readily available in many plant-based foods, but eating pumpkin seeds regularly (especially with the whole shell) is helpful….and chewy. 6. Vegetarian Black Bean Chili with Ancho and Orange

This recipe will show that you can achieve incredibly delicious results with canned black beans! Besides being filling and full of protein, this vegetarian black bean chili with ancho and orange is also delicious, healthy and refreshing! You won&rsquot regret making it!


Black Bean Burgers | Vegan, Healthy, Protein-Rich!

Home » Recipes » Diet » Dairy Free » Black Bean Burgers | Vegan, Healthy, Protein-Rich!

These black bean burgers served with crispy potato wedges and a delicious lemon-tahini sauce will surely become your favorite, homemade &ldquofast-food&rdquo-style meal!

I made these black bean burgersa while ago and they have instantly entered my top 5 best vegan burgers favorites! If you crave fast-food, this is the way to do it! It&rsquos healthier than your regular fast-food meal, 100% vegan and also it&rsquos packed with awesome plant-based proteins!

Additionally, you can experiment with a variety of flavors by adding spices, herbs, and veggies of your choice to these delectable black bean burger patties.

You no longer have to feel guilty for having burgers and fries as a meal. If you take away the meat and cheese, you also eliminate all the bad cholesterol and fats and you&rsquore left with only healthy, protein-rich ingredients that taste great and also make you feel great!

I used the gluten-free burger buns by Schar, which are also vegan! They are super fluffy! A good black bean burger recipe is perfect for you and your family!

In case you don&rsquot already know, black beans are amazing! Too bad I don&rsquot cook with them that often. They look pretty bad in meals, as they make any meal turn&hellipwell&hellip black! 🙂 That&rsquos not a very appetizing color for something to eat. Well, with burgers it&rsquos a different situation! Burger patties are supposed to have a reddish-dark color, so they&rsquore the best substitute for ground beef meat!

The Wonders of Black Beans

Black beans, also known as black turtle beans, are a very common variety of beans. You&rsquoll find them in most of your favorite Mexican dishes and they&rsquore very popular across Latin America where they&rsquore often eaten alongside rice, shredded meats, and plantain, also in soups, stews, dips and many other ways. They&rsquore also a common ingredient in Cajun, Creole and Punjabi cuisines.

Black beans are native to the Americas, but as you already know they&rsquove been introduced to all of the cuisines around the world and they&rsquove become quite popular for everyone.

Benefits of Black Beans

One of the many benefits of black beans is that they&rsquore rich sources of iron, phosphorous, calcium, magnesium, manganese, copper and zinc. All of these particular elements are great for bone strength and bone structure. It&rsquos extremely important to have a high presence of these minerals in our diets in order to have stronger and healthier bones.

Black beans are also low in sodium this alongside calcium, magnesium and potassium makes a natural recipe to lower blood pressure. They&rsquore also a rich source of fiber, only one cup of cooked black beans provides 15 grams of fiber. This contributes not only to weight loss, as it makes you feel fuller for longer, it also helps diabetics to have lower glucose levels. It&rsquos proven that high-fiber diets help type 1 diabetes to maintain healthy glucose levels and type 2 diabetics improve their blood sugar, insulin, and lipids levels.

Heart health is also improved by black beans thanks to its fiber, potassium, vitamin B6, folate, and phytonutrient content. Fiber helps lower cholesterol, vitamin B6 and folate prevent blood vessels damage and saponins also help lower blood pressure and cholesterol levels.

How to Cook Black Beans

Canned beans are a wonder they&rsquore convenient, practical, and they taste pretty good. All you have to do is open the can, and that&rsquos it! But when you feel like going the extra mile and you choose to buy dried beans instead, there&rsquos a process to follow if you want to cook them well. They take a bit more effort than opening a can, that&rsquos for sure, but dried beans are not only cheaper, they&rsquore a lot tastier.

Cooking black beans is a lot easier than you might think once you get familiar with the process, it&rsquos effortless. Pre-soaking the beans it&rsquos the first thing you&rsquoll need to do. It makes their texture richer and it reduces cooking time as well. You have to rinse the beans so you get them clean and make sure to take out any twigs or stones you might find. As for soaking, you have the overnight method and the quick-soak method.

For the overnight method, you&rsquoll need to put the beans in a large container and cover them with water up to two inches over. Let them sit there until you&rsquore ready to cook them. Drain the beans and then put them in another large enough pot with fresh water. For the quick-soak method, you&rsquoll need to put the beans in a large pot and cover them with water. Bring it to a boil and let it cook for 2 minutes, then remove from the heat and let them sit there for 2 hours. When you&rsquore ready to cook, drain them and transfer them to a pot with fresh water. Full disclosure: this method will cause your beans to break when they&rsquore cooking. So if bean integrity is important for your dish, then use the overnight method.

When you&rsquore cooking your beans, bring them to a boil and then bring the heat down to a simmer and let it sit there for about 2 hours. Stir from time to time. Cooking time will depend on the freshness of the beans old beans will take much longer to cook as they don&rsquot retain moisture. To know, sample a bean and see if they&rsquore done.

If you need to add water during the cooking process, it will have to be boiling water, and don&rsquot add salt or acidic ingredients while cooking wait until they&rsquore almost done.

Once you have your cooked black beans you can do all sorts of things with them! Including soups, dips, salads, tacos, burritos, taco bowls, nachos, and many other things.

So, enough about black beans, try these awesome black bean burgers and you&rsquoll love them, I promise! 🙂


Black Bean Burgers

You can keep burgers in your diet and still build ridiculous muscle at the same time—so long as you’re making this high-protein, low-carb black bean recipe.

Black beans are a great source of protein (not to mention, fiber, calcium, and iron), and the bevvy of spices add flavor and depth.

Recipe and photo courtesy of Dana Sandonato, founder of Killing Thyme.

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  • 2 15.5-oz cans of black beans, drained but not rinsed
  • 1 egg
  • 1 cup of panko bread crumbs
  • 1 jalapeño, minced
  • 1/4 cup of red onion, minced
  • 1/4 tsp of kosher salt
  • 1/4 tsp of ground black pepper
  • 1/2 tsp of garlic powder
  • 1/2 tsp of onion powder
  • 1/2 tsp of curry powder
  • Fresh brioche buns
  • Slices of pepper jack cheese
  • Tomato slices
  • Red onion
  • Baby spinach leaves
  • Guacamole

Drain the black beans and shake them around in a strainer, but do not rinse. Put the beans in a large bowl and, with a fork, mash them until 3/4 of the mixture is mashed. Leave 1/4 of the beans in full form for texture.

Add the panko bread crumbs, egg, and seasoning. With the fork, fold the ingredients in until everything is completely combined.

With clean hands, start forming the patties. A heaping handful should make one good-sized patty. If not making the patties right away, wrap and place in the refrigerator.

Heat a lightly greased skillet over moderate heat. Carefully place the patties onto the skillet. Cook for 4 minutes or until lightly browned, then carefully flip. Cook for another 4 minutes or until lightly browned.

Place cheese slices on top of patty and cover with a lid to steam the cheese. Remove the patties from the skillet, place on brioche bun, and dress the burger as you wish.


Black Bean Burgers

Ingredients

  • 1 can black beans
  • 1/3 cup flour, or 1/2 cup quick oats
  • 1/4 cup salsa
  • 1/4 tsp salt

Instructions

Notes

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What do you serve with the burgers?

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