Sandwiches are a go-to lunch idea, but you can only eat so much hummus and sliced veggies.
Okay, so I can eat a lot of hummus and sliced veggies, but you get what I mean.
These vegan black bean burgers are on heavy rotation around here for their versatility. They cook great on a grill or in a skillet, and are equally as delicious on a bun with all the fixins, on top of a big green salad, as ‘meat’-balls, or in a wrap. They freeze perfectly for quick meals and last minute lunches, and are packed full of protein, fiber, and lots of extra vegetables.
You can easily make this burger gluten-free by using tamari or coconut aminos in place of the soy sauce, making sure you have certified gluten-free oats, and choosing your favorite GF rolls or wraps, or even skipping the bread and serving your burgers on top of a nice big salad.
Black Bean Burgers
makes 6 burgers
– 1.5 tbsp olive oil
– 1.5 cups chopped red onion
– 3-6 garlic cloves, minced (depending on how much you love garlic)
– 1 large carrot, minced
– 3 tsp ground cumin
– 1.5 tsp ground coriander
– 4.5 cups (or three 15oz cans) cooked black beans, rinsed and drained
– 3 tbsp dijon mustard
– 3 tbsp low-sodium tamari or soy sauce
– 3 tbsp ketchup
– 1.5 cups rolled oats
Heat the oil in a skillet over medium heat. Add the onion and garlic and saute for 3-5 minutes until the onions soften.
Add the carrots, cumin, and coriander. Cook on low heat for 5 minutes.
While that is cooking, mash the black beans in a large bowl. I find the easiest way to be to rinse the cooked beans under hot water for a minute or two, then use a potato masher or the back of a fork to smash them. The heat makes them much easier to mash! This doesn’t need to be perfectly smooth – just try to burst all the beans.
Add the mustard, soy sauce, ketchup, and sauteed vegetables, and stir until well combined. Stir in the oats.
Use your hands to form the mixture into 6 patties. If you’re going to freeze them, stop here and follow the instructions below.
Cook on a skillet, grill pan, or grill. Since all the ingredients in the burgers are actually already cooked, you just need to get a nice crust or grill marks on the outside, and make sure they’re hot all the way through, about 5 minutes per side.
Place formed patties on a parchment-lined baking sheet and freeze until solid. Stack, separated with parchment so they don’t stick together, then tuck them into freezer safe baggies or containers.
When you’re ready to eat them, either let them defrost overnight in the fridge or cook them for about a minute on each side in the microwave until soft in the center, then cook as directed above in a skillet or grill pan to give them a nice crisp on each side.