Healthy Black Bean Burger Recipe Without Bun
Delve into the world of plant-based dining with this vibrant, nutrient-packed Healthy Black Bean Burger, expertly crafted to provide not only satisfaction but also a burst of flavors and textures that promise to please both veggie enthusiasts and meat-lovers alike. This delightful recipe, which serves four, is perfect for a lunch that’s as wholesome as it is filling, showcasing the versatility of black beans and the heartiness of brown rice while omitting the bun to create a light yet satisfying meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Black beans (cooked/canned, drained) | 1½ cups |
| Brown rice (cooked) | 1 cup |
| Onion (finely diced) | 1 medium |
| Coriander (Dhania) leaves (chopped) | ½ cup |
| Whole wheat bread crumbs | ½ cup |
| Walnuts (roasted) | 1 cup |
| Cumin powder (Jeera) | 2 teaspoons |
| Jaggery or coconut sugar | 1 tablespoon |
| Red chili powder | ½ tablespoon |
| Pickled jalapenos (chopped) | 5-6 |
| Tomato ketchup | 1 tablespoon |
| Red chili sauce or Sriracha | 1 tablespoon |
| Maple syrup or honey | ½ tablespoon |
| Apple cider vinegar or any vinegar | 1 tablespoon |
| Black pepper powder | ½ teaspoon |
| Salt | To taste |
| Extra virgin olive oil | As needed |
| Pineapple slices | 8 slices |
| Beetroot (sliced and cooked) | 8 slices |
| Onion (cut into rings) | 1 medium |
| Tomato (sliced) | 8 slices |
| Black olives | As needed |
| Iceberg lettuce | 1 cup, shredded |
| Avocado (ripe and pitted) | 1 large |
| Lemon juice | 1 tablespoon |
Nutritional Information (Per Serving)
| Nutritional Component | Amount |
|---|---|
| Calories | Approximately 350-400 kcal |
| Protein | 15g |
| Carbohydrates | 40g |
| Dietary Fiber | 10g |
| Sugars | 5g |
| Total Fat | 18g |
| Saturated Fat | 2g |
Instructions
To embark on the journey of crafting your Healthy Black Bean Burger, begin by prepping all the ingredients meticulously. In a mixing bowl, combine the ripe avocado with lemon juice and a pinch of salt, mashing it gently with a fork to create a creamy texture; once combined, cover the mixture with cling wrap and refrigerate until needed.
Next, prepare the sauce mixture by whisking together apple cider vinegar, honey (or maple syrup), tomato ketchup, hot sauce (or Sriracha), and black pepper in a separate bowl; set this tangy concoction aside for later use.
Now, in a skillet, sauté the finely diced onion in a splash of extra virgin olive oil over medium-high heat until it achieves a beautiful golden brown color, then set it aside to cool.
Moving on to the walnuts, place them in a blender along with cumin powder, red chili powder, jaggery (or coconut sugar), and a pinch of salt, blending until you achieve a coarse powder.
In a large mixing bowl, add the drained black beans and mash them thoroughly with a masher until smooth. Incorporate the cooked brown rice, walnut powder, chopped coriander leaves, the sautéed onions, chopped jalapenos, whole wheat bread crumbs, and the prepared sauce mixture into the mashed beans. Stir everything together until it forms a well-combined mixture, seasoning with salt to taste.
Once all ingredients are harmoniously mixed, cover the bowl and let it rest for at least 30 minutes. This resting period is essential as it allows the flavors to meld beautifully into the mixture.
After the mixture has rested, divide it into eight equal portions, shaping each portion into burger patties. Heat a skillet over medium heat and grill the patties in a drizzle of olive oil, cooking each side until golden brown and slightly crispy.
To assemble your masterpiece, lay a generous bed of iceberg lettuce on a platter, followed by the grilled black bean patties. Layer on the pineapple slices, beetroot, tomato slices, and the mashed avocado. Use a skewer or toothpick to secure the layers together, adding onion rings and olives as decorative garnishes.
Your Healthy Black Bean Burger is now ready to be enjoyed! Serve it alongside a delightful dip or sauce of your choice, perhaps a zesty salsa or a creamy yogurt sauce. For a complete meal, pair this dish with Oven Baked Sweet Potato Fries and a refreshing glass of Mango Iced Tea to elevate your dining experience to new heights.
Indulge in this flavorful, satisfying creation, and relish the wonderful textures and tastes that each bite offers. Whether you are looking for a nutritious lunch or a fulfilling dinner, this Healthy Black Bean Burger recipe without a bun will surely become a cherished favorite in your culinary repertoire.
