I love barbecue season! This week my husband and I concocted these delicious homemade Cilantro Lime Black Bean Burgers. They turned out amazing, and they were so simple to put together! These burgers are loaded with fibre and nutrients, and they are so filling! Black beans have a whopping 15 grams of fibre in a one-cup serving! As a comparison, two slices of whole-wheat bread typically contains only 4 grams. This is one of the many reasons that I love using beans when I am cooking.
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I love barbecue season! This week my husband and I concocted these delicious homemade Cilantro Lime Black Bean Burgers. They turned out amazing, and they were so simple to put together! I enjoyed them so much that I just finished making another batch to take with us on our camping trip this weekend.
These burgers are loaded with fibre and nutrients, and they are so filling! Black beans have a whopping 15 grams of fibre in a one-cup serving! As a comparison, two slices of whole-wheat bread typically contains only 4 grams. This is one of the many reasons that I love using beans when I am cooking.
I recommend that my patients obtain at least 40 grams of fibre in their daily diet, and one of these burgers provides 1/3 of the recommended intake! Unfortunately, the average Canadian consumes only 14 grams of fibre daily. Increasing your fibre intake can easily be accomplished through simple adjustments such as choosing black bean burgers instead of beef burgers and increasing your fruit and veggie intake. The rewards are plentiful, and include improved digestion, cardiovascular protection, cancer prevention, clear skin and weight loss!
There are many ways to enjoy these black bean burgers. My husband prepared his burger in a gluten free bun, while I chose a lighter option and wrapped mine in iceberg lettuce. The black bean burgers can also be served on their own, as a topping for a spinach salad or open faced on gluten free bread.
I served the black bean burgers topped with my delicious Spinach Guacamole, hummus, fresh greens, tomato and onions. I look forward to enjoy these burgers again this weekend in the mountains!
I find that dried beans that have been soaked and cooked worked better in this recipe than canned beans (the burgers stay together better and aren't as wet in consistency prior to cooking). If you use canned beans, be sure to drain and dry them well with a paper towel.
Servings: 5 large burgers
- 1 small onion, quartered
- ½ red pepper
- 4 cloves of garlic
- 1 tbsp lime
- 2 ½ cup black beans
- handful of fresh cilantro (approx ½ cup)
- 1 tbsp Mexican chili powder
- 1 tsp cumin
- 1 tsp curry powder
- ½ tsp pepper
- ½ tsp Herbamare or sea salt
- ¾ cup oat flour
- 1 egg
- Combine onion, red pepper and garlic into food processor and pulse until finely chopped. Blotting the onion and red pepper with a paper towel will help decrease moisture and ensure that the burgers stay together well.
- Dry the black beans with a paper towel, and add to the veggies in the food processor. Also add the cilantro and all of the spices. Process until just combined.
- Add the oat flour and egg to the food processor. Process until mixture is well combined but not entirely smooth.
- Spoon approximately ¾ cup of the mixture into your hand and create a hamburger style patty. Drop each black bean burger onto a pan lined with parchment paper.
- Heat the barbeque to 350-400F and line with tinfoil that has been greased with a small amount of oil (I used avocado oil)
- Grill the black bean burgers for 10-15 minutes, flipping them halfway through. Burgers are done when they are slightly browned.
- Serve the black bean burgers on a gluten free bun, or wrapped in iceberg lettuce. Top with my delicious Spinach Guacamole, hummus, Dijon mustard, fresh greens, tomato, onion and any other desired toppings.
- Dairy-Free, Gluten-Free, Nut-Free, Soy-Free, Corn-Free, Vegan
Looking for an Egg-Free Alternative? Click Here
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