Apr 102012
I finally got around to trying Happy Herbivore’s super easy bean burgers. These will now be my go-to recipe when I need something super quick and easy.
This will work with any can of beans and some oatmeal. By using the broiler you can speed up the cook time to around ten minutes and get a nice char on the outside of the burger. My daughter had a blast mushing the burgers with her hands and rolling them into balls. Something I never let her do when we cooked with meat as I was afraid of her getting sick from the raw meat. We made little sliders for her and the burgers for me. She ate every bite of her slider.
I paired these with some left over fresh salad I made from the lettuce, carrots and gorgeous heirloom tomatoes from KYV farm and some added some frozen sweet potato fries - broiled right along with the burgers. Couldn’t have been much easier.
If you have extra these will freeze well too.
Ten Minute – Five Ingredient Black Bean Burgers
Inspired by Happy Herbivore
Serves 4
Vegan, Gluten Free, Dairy FreePrintable Recipe
Ingredients
2 cups cooked and drained black beans (or use a 14.5 oz can)
1/3 cup Gluten Free instant oats (or 1/2 cup rolled oats pulsed in the food processor)
1 Tbsp steak seasoning
1 Tbsp coarse ground prepared mustard (or whatever you have)
2 Tbsp Gluten Free Ketchup
Directions
1. Preheat the broiler on high and spray a baking sheet with cooking spray.** Mix all ingredients in a medium bowl; divide into four burgers or eight sliders. Bake first side for 6 minutes; flip and cook an additional 4 to 5 minutes or until browned.
2. Top with whatever you like!
**Check the label on the cooking spray to ensure it is gluten free. It’s best to simply use an oil mister to be sure.
Nutrition Facts
4 Servings
Amount Per Serving (burger with no toppings)
Calories 162.3
Total Fat 1.2 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 675.9 mg
Potassium 305.3 mg
Total Carbohydrate 28.6 g
Dietary Fiber 8.5 g
Sugars 1.3 g
Protein 8.9 g
Vitamin A 0.1 %
Vitamin B-12 0.0 %
Vitamin B-6 3.0 %
Vitamin C 1.0 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 2.3 %
Copper 9.0 %
Folate 32.0 %
Iron 12.5 %
Magnesium 15.1 %
Manganese 19.1 %
Niacin 2.2 %
Pantothenic Acid 2.1 %
Phosphorus 12.0 %
Riboflavin 3.5 %
Selenium 1.5 %
Thiamin 16.5 %
Zinc 6.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Love the idea of such a quick and easy, simple black bean burger. And by leaving out the moisture-filled veggies you normally find, you eliminate the possibility of a mushy burger. I'll definitely be trying this version soon!
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