Bean burgers are a great way to enjoy the same benefits of your traditional meat burger but without the heaviness of eating meat. They are healthier and more filling due to their high fiber and protein content as well as providing you with inflammation fighting nutrients you can’t find with traditional meat burgers. Plus, they are easier to make and you can create endless variations.
You can use a variety of different beans or stick to one, even though black beans are usually the bean of choice because they hold extremely well and have a relatively subtle flavor. You can use chick peas, kidney beans or what I used for this recipe, black beans and cannellini beans (I just happened to have leftover beans so decided to create another bean recipe). I prefer using beans from scratch because they haven’t gone through vigorous processing and canning for long periods of time however, canned beans are fine; I use them as well. I do recommend, soaking your fresh beans in water at least overnight then rinsing well to reduce the amount of phytic acid naturally found in beans. Phytic acid is also called an anti-nutrient because they interfere with the absorption of key nutrients like magnesium, calcium, iron and zinc.
To amp up the nutrient content even more, you can use grains like brown rice, quinoa (more a seed) or even sprouts. You can even use ground up nuts and seeds like walnut, almond, pecan, chia/flax seed meal in place of breadcrumbs or eggs if you’re vegan or avoiding wheat. You can use cooked or raw bell peppers, sweet or hot peppers, etc. Create a Thai, Indian, or even Italian version using various sauces, seasonings and so much more.
I’ve bought bean burgers from the market and honestly, I am not a huge of their ingredients or flavors. I can never find one that I truly like. Some have so many fillers and additives like soy, which I try to avoid. So naturally, I experimented to create a recipe I do enjoy. I can also adjust the recipe to make more or less and even use leftover beans and other items. Even better, I freeze what I don’t use in plastic bags, stack them up in the freezer and save them for later. Saves me time from making meals from scratch, saves me money and even better, I have leftovers of items I actually enjoy without the stuff I don’t want! So check out this recipe using pungent Indian inspired spices to inspire you to create your own healthy, filling bean burgers.
- 1 cup black beans
- 1 cup cannellini beans
- (If using canned beans, rinse and drain well, making sure beans are completely dried. Any bean of choice can also be substituted. I just happened to have these beans leftover.)
- 2 cloves garlic chopped
- 1 large organic egg
- 1 small onion, diced
- 1 tablespoon chili powder
- 1 teaspoon cumin powder
- 1 teaspoon turmeric powder
- 1 teaspoon dried parsley
- Salt and pepper as desired
- ½ cup panko bread crumbs and extra for coating
- Oil (olive, coconut or grapeseed oil)
- Sauté onions, garlic and turmeric powder in a teaspoon of olive oil on low heat until translucent. Cool completely.
- Into a food processor, add cooled onion mixture, remaining spices and beans and finely chop for a few seconds.
- Here you can taste the mixture and adjust seasonings as desired.
- Add the egg and bread crumbs and combine until somewhat still coarse.
- Mixture should be sticky. If it’s too watery, just add extra breadcrumbs until mixture thickens.
- Scoop out mixture and roll using wet hands into balls then roll into extra breadcrumbs and lay flat on parchment paper lined tray and flatten out into patties.
- Continue doing so for how many burgers you want depending on desired size.
- Once finished, place patties in the freezer for a few minutes to harden up so they’re easier to cook with and don’t fall apart.
- Heat up some oil of choice (recommend olive, coconut or grapeseed oil) then add patties and wait for a few minutes until bottom looks golden brown before flipping. Burgers don't need to be cooked long as most of the ingredients already are. Just want a crispy, golden brown crust. Enjoy!
- You can also bake or grill these bad boys for just a few minutes as well.