Black Bean Burgers
Mine are delicious, Vegan-Friendly AND Gluten-Free! If you are carb-conscious, you’ll be happy to know my BBB are so satisfying, nourishing and filling you will enjoy them even sans bun, so as not to pile on too many carbs at one seating.
Yes to Black Bean Burger
You have all heard of the Impossible Burger. I think the name was meant as a challenge (is a good vegan burger attainable? You bet!) that was met with flying colors. But I urge you to read the ingredient list in these burgers, and you will see there is hardly any food in it, except maybe for the highly objectionable protein isolates.
I make no end of Burgers: Meat, Fish, Poultry and Vegetarian, check them all out. But in this recipe, I am aiming at something else:
High Plant Protein: Black Bean Burgers!
They look and taste so much like their meaty counterparts, it will leave you scratching your head! While the flavor lineup in my black bean burgers is decidedly Latin, feel free to vary the seasonings to suit your taste. Likewise, experiment with cooked red or white beans, lentils, quinoa or kasha. Oh yeah, and just in case you decide to deconstruct the burger, take a look at my Black Bean Burritos: Another perfect BBB, with all the fixin’s!
The nutritional yeast flakes will give the black bean burgers a pleasantly cheesy flavor, the vegan way. But if you decide you want real cheese, use that on top of the burger, and skip the nutritional flakes. You can also skip both all together: Just pure good old black bean burger, with your favorite toppings. We Sephardis enjoy burgers sans buns, with a whole array of Salatim. As a result, we end up with the mandated more-protein-more-veggies-less-carbs diet.
- Olive oil
- 1 medium onion, quartered
- 1 bunch flat parsley
- 5-6 sprigs cilantro
- 4 cloves garlic
- 2 eggs (vegan: use 2 tablespoons ground flax mixed with 1/3 cup warm water)
- 28-ounce can natural black beans (any beans or lentils will do), thoroughly drained
- 1/2 cup chick pea flour, or other gluten-free flour, even rolled oats, a little more if needed
- Your favorite spices, to taste: cumin, chili powder, oregano, nutritional yeast (or shredded vegan or dairy cheese), liquid smoke etc..
Heat enough olive oil to cover the bottom of a large nonstick skillet.
In a food processor, finely grind the onion, parsley, cilantro and garlic. Transfer the ground mixture to a mixing bowl. Add all remaining ingredients and mix thoroughly with your hands, breaking up the beans as you go. Add a little flour if necessary to obtain a firm texture.
Shape nice and thick burgers, and add them to the skillet. Fry 2-3 minutes on each side.
Serve the black bean burgers with buns (I don't use buns), or as is, and garnish with any toppings you like. I serve them with my homemade vegetable pickles, hot pepper jelly, kimchi, dark-fried onions, sliced tomatoes, lettuce, etc. Makes about 10 burgers