Fiesta Black Bean Burgers
These vegan fiesta black bean burgers are light but hearty and full of wholesome ingredients and a blend of seasonings.
Yield: 8 burgers
Ingredients
For the burgers:
- 2 tablespoons extra virgin olive oil, divided
- 1 bell pepper, diced small (any color)
- 1 small onion, diced small (about 1 cup total)
- 1 jalapeño, finely diced (and seeds and membranes removed for less heat)
- 2 cloves garlic, minced
- 1 (15 oz) can black beans, rinsed and drained and lightly mashed
- ½ (15 oz) can refried beans
- 1 cup old-fashioned oats, ground into flour (you can do this in the food processor)
- ½ cup cooked quinoa
- 1 tablespoon chili powder
- 1 tablespoon cumin
- ½ teaspoon paprika
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper (or cayenne for a bit of heat)
For the spiced yogurt sauce:
- ½ cup plain Greek yogurt
- 1 tablespoon taco seasoning (homemade or store bought)
- 2 teaspoons lime juice
Additional optional toppings:
- Cheese, avocado, lettuce, tomatoes, pico de gallo, pickled jalapeños, etc.
Instructions
- Prepare ingredients: Cook quinoa, grind oats into flour, chop veggies.
- Heat 1 tablespoons olive oil in a large pan over medium heat. Saute the pepper, onion and jalapeño for 4-5 minutes, until softened.
- Add garlic and saute one minute more.
- Mix veggies and remaining burger ingredients and season to taste. Form the mixture into 8 burger patties.
- Heat the remaining 1 tablespoon olive oil in a large pan over medium heat. Cook for 4-5 minutes on each side, until browned and hot.
- Meanwhile, make the yogurt sauce, if using. Mix yogurt, taco seasoning and lime juice together.
- Place burgers on buns or on lettuce wraps. Dollop with yogurt sauce and top with any another other desired toppings. Enjoy!
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Notes
Bell pepper: Any color will do, but red and orange will add a bit more sweetness than a green bell pepper.
Jalapeño: These burgers aren't spicy on their own, but you could add an extra jalapeño or leave some of the membranes in if you want to add a bit of a kick.
Black beans: Once they are rinsed and drained, give a light but firm mashing to the beans so they are partly broken down. It's OK to have a few chunky pieces but lightly mashing them helps with the texture of the burger.
Oat flour: This helps act as a binder and gives more heft and substance to the burgers. You can make your own by adding some old fashioned rolled oats to a food processor and pulsing until they are broken down into a flour like consistency.
Quinoa: This needs to be cooked, so please plan accordingly.
Cheese: If adding cheese, top the burgers after you flip them in the pan to allow the cheese to melt slightly. If your cheese is thick and not melting quickly enough, you can cover the pan with a lid to help the cheese melt more.
Leftovers: Leftover burgers, once cooled, can be stored in the fridge for 4-5 days or in the freezer for up to 4-5 months. Reheat in a pan or in the microwave until heated through.
Nutrition
Serving: 1serving | Calories: 210kcal | Carbohydrates: 34g | Protein: 7g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Sodium: 275mg | Fiber: 6g | Sugar: 1g
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