Healthy Black Bean Burger Recipe Without Bun
Description
This Healthy Black Bean Burger Recipe Without Bun is an irresistible, plant-based dish packed with flavors that will delight your taste buds. Perfectly spiced black bean patties are paired with juicy pineapple, vibrant beetroot, fresh veggies, and creamy avocado for a wholesome, bun-free burger experience. Lightly grilled with minimal oil, this vegan-friendly burger is not just a treat for tea parties but also a nutritious meal for any occasion. With its high-protein content, this recipe is also an excellent way to get kids to enjoy healthy eating.
Recipe Details
| Recipe Name | Healthy Black Bean Burger Recipe Without Bun |
|---|---|
| Cuisine | Continental |
| Course | Lunch |
| Diet | Vegetarian, Vegan-Friendly |
| Preparation Time | 20 minutes |
| Cooking Time | 60 minutes |
Ingredients
For the Patties:
| Ingredient | Quantity |
|---|---|
| Black beans (cooked/canned, drained) | 1 ½ cups |
| Brown rice (cooked) | 1 cup |
| Onion (finely diced) | 1 |
| Coriander 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 jalapeños (chopped) | 5-6 |
| Tomato ketchup | 1 tablespoon |
| Red chili sauce or sriracha | 1 tablespoon |
| Maple syrup or honey | ½ tablespoon |
| Apple cider vinegar | 1 tablespoon |
| Black pepper powder | ½ teaspoon |
| Salt | To taste |
| Extra virgin olive oil | As needed |
For Assembling the Burger:
| Ingredient | Quantity |
|---|---|
| Pineapple slices | 8 |
| Beetroot (sliced, cooked) | 8 |
| Onion (cut into rings) | 1 |
| Tomato (sliced) | 8 |
| Black olives | As needed |
| Iceberg lettuce | 1 cup or as needed |
| Avocado (ripe, pitted) | 1 |
| Lemon juice | 1 tablespoon |
Instructions
Step 1: Preparation
- Prepare the avocado mash: In a mixing bowl, combine avocado, lemon juice, and a pinch of salt. Mash with a fork until smooth. Cover with cling wrap and refrigerate until needed.
- Make the sauce: In a small bowl, whisk together apple cider vinegar, maple syrup (or honey), tomato ketchup, red chili sauce, and black pepper powder. Set aside.
Step 2: Prepare the Patties
- Sauté onions: Heat a pan with a small amount of olive oil. Add the diced onion and sauté over medium-high heat until golden brown. Set aside.
- Blend walnuts: In a blender, combine roasted walnuts, cumin powder, red chili powder, jaggery, and a pinch of salt. Blend into a coarse powder.
- Mash black beans: In a large mixing bowl, add black beans and mash thoroughly with a masher or fork.
- Combine ingredients: To the mashed black beans, add cooked brown rice, walnut powder, sautéed onions, chopped coriander, chopped pickled jalapeños, bread crumbs, the prepared sauce mixture, and salt. Mix until well combined. Cover the mixture and let it rest for at least 30 minutes to allow flavors to develop.
Step 3: Cooking the Patties
- Divide the mixture into 8 equal portions and shape each portion into burger patties.
- Heat a pan over medium heat with a little olive oil. Grill the patties, flipping carefully, until golden brown and crispy on both sides.
Step 4: Assembling the Burger
- Lay iceberg lettuce leaves on a serving platter.
- Place a slice of pineapple on the lettuce, followed by a slice of cooked beetroot, a tomato slice, a spoonful of mashed avocado, and a grilled patty.
- Secure the stack with a skewer or toothpick.
- Add onion rings and black olives on top for garnish.
Step 5: Serving Suggestions
Serve these Healthy Black Bean Burgers Without Buns with a side of Oven-Baked Sweet Potato Fries and a refreshing glass of Mango Iced Tea for a delightful, complete meal.
Nutritional Information
| Nutrient | Per Serving (Approximate) |
|---|---|
| Calories | 220 kcal |
| Protein | 7 g |
| Carbohydrates | 28 g |
| Dietary Fiber | 6 g |
| Fat | 8 g |
| Saturated Fat | 1 g |
| Sugars | 6 g |
| Sodium | 320 mg |
Enjoy this vibrant and nutritious recipe that balances texture, flavor, and nutrition effortlessly. Perfect for vegans and vegetarians alike, this dish is a guaranteed crowd-pleaser!
