Introduction
High Protein Black Bean Burgers (Vegetarian Dinner Idea) are a great way to incorporate more plant-based protein into your diet. With the rising demand for vegetarian and vegan options, it’s no surprise that high-protein veggie burgers are becoming increasingly popular. These burgers are not only delicious, but they’re also packed with nutrients and can be customized to suit your taste preferences.
The benefits of a plant-based diet are numerous, and high-protein veggie burgers are a great way to get started. They’re perfect for a quick and easy dinner, and can be made in advance for a convenient meal prep option. In this recipe, we’ll be using black beans and chickpeas as our main sources of protein, along with some rolled oats and vegetables for added texture and flavor. For more vegetable-based recipes, check out our quinoa salad with roasted veggies recipe.
So, if you’re looking for a tasty and nutritious meal option, look no further than these High Protein Black Bean Burgers. They’re perfect for vegetarians and vegans, and can be enjoyed by anyone looking for a healthy and delicious meal.
Why You’ll Love This Recipe
This recipe is a game-changer for anyone looking for a high-protein veggie burger option. The combination of black beans, chickpeas, and rolled oats provides a boost of protein and fiber, making it a nutritious and filling meal. The addition of cumin and smoked paprika gives the burgers a smoky and savory flavor that’s sure to please.
One of the best things about this recipe is its versatility. You can customize the burgers to suit your taste preferences by adding different toppings or sauces. Some ideas include:
* Adding some sliced avocado for extra creaminess
* Using hummus or guacamole as a sauce
* Adding some sliced jalapenos for an extra kick of heat
The benefits of a plant-based diet are numerous, and this recipe is a great way to get started. By incorporating more plant-based protein into your diet, you can reduce your risk of heart disease, type 2 diabetes, and some types of cancer.
Ingredients
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* 1 cup cooked black beans
* 1/2 cup cooked chickpeas
* 1/4 cup rolled oats
* 1/4 cup finely chopped onion
* 1 minced garlic clove
* 1/4 cup grated carrot
* 1/4 cup grated zucchini
* 1 tablespoon olive oil
* 1 teaspoon cumin
* 1/2 teaspoon smoked paprika
* Salt and pepper to taste
* 1/4 cup chopped fresh parsley
* 1/4 cup crumbled feta cheese (optional)
For the Sauce
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* 1/2 cup Greek yogurt
* 1 tablespoon lemon juice
* 1/2 teaspoon Dijon mustard
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
Ingredient Notes & Substitutions
The black beans and chickpeas are the main sources of protein in this recipe, so it’s best to use them as is. However, you can substitute the rolled oats with quinoa or brown rice if you prefer. The cumin and smoked paprika can be adjusted to taste, and you can also add other spices or herbs to suit your preferences.
The Greek yogurt sauce is a great addition to the burgers, but you can also use hummus or guacamole as a substitute. The lemon juice and Dijon mustard add a nice tanginess to the sauce, but you can adjust the amount to taste.
Step-by-Step Instructions
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1. Preheat oven to 375°F (190°C).
2. Combine black beans, oats, and chopped vegetables in a bowl until well mixed.
3. Add egg and feta cheese to the bowl and mix until a thick paste forms.
4. Shape the mixture into 4-6 patties, depending on desired size.
5. Place the patties on a baking sheet lined with parchment paper.
6. Bake for 20-25 minutes, flipping halfway through, until golden brown and firm to the touch.
7. Assemble the burgers on a whole-grain bun with lettuce, tomato, and any desired condiments.
8. Serve immediately and enjoy.
Visual Guide & Tips
When shaping the patties, make sure to handle them gently to avoid breaking them apart. You can also use a patty maker to help shape the burgers evenly.
When baking the burgers, make sure to flip them halfway through to ensure even cooking. You can also use a thermometer to check the internal temperature of the burgers, which should be around 165°F (74°C) for food safety.
Expert Tips & Troubleshooting
One common mistake people make when making veggie burgers is overmixing the ingredients. This can lead to a dense and dry patty, so it’s best to mix the ingredients just until they’re combined.
Another common issue is the burgers falling apart when cooking. This can be due to the patties being too loose or too wet. To avoid this, make sure to handle the patties gently and use a gentle touch when flipping them.
Some variations you can try include:
* Adding different spices or herbs to the burgers, such as cumin or paprika
* Using different types of protein sources, such as lentils or mushrooms
* Adding some grated cheese to the burgers for extra flavor
What went wrong? Some common issues with veggie burgers include:
* The patties are too dry or dense
* The burgers are too wet or fall apart
* The flavor is too bland or uninspiring
To troubleshoot these issues, try the following:
* Add more liquid to the mixture if the patties are too dry
* Use a binding agent such as egg or flour to help hold the patties together
* Add more spices or herbs to the mixture to boost the flavor
Storage & Freezing
These High Protein Black Bean Burgers can be stored in the refrigerator for up to 3 days or frozen for up to 2 months. To freeze, simply place the patties on a baking sheet lined with parchment paper and freeze until solid. Then, transfer the patties to a freezer-safe bag or container for storage.
When reheating the burgers, simply place them on a baking sheet lined with parchment paper and bake in the oven at 375°F (190°C) for 10-15 minutes, or until heated through.
FAQs
Q: Are these burgers suitable for vegans?
A: Yes, these burgers are vegan-friendly as long as you omit the feta cheese and use a vegan-friendly sauce.
Q: Can I use different types of protein sources?
A: Yes, you can use different types of protein sources such as lentils or mushrooms in place of the black beans and chickpeas.
Q: How do I prevent the burgers from falling apart?
A: To prevent the burgers from falling apart, make sure to handle them gently and use a gentle touch when flipping them. You can also use a binding agent such as egg or flour to help hold the patties together.
Q: Can I freeze the burgers?
A: Yes, you can freeze the burgers for up to 2 months. Simply place the patties on a baking sheet lined with parchment paper and freeze until solid. Then, transfer the patties to a freezer-safe bag or container for storage.
Q: How do I reheat the burgers?
A: To reheat the burgers, simply place them on a baking sheet lined with parchment paper and bake in the oven at 375°F (190°C) for 10-15 minutes, or until heated through.
Q: Are these burgers gluten-free?
A: Yes, these burgers are gluten-free as long as you use gluten-free oats and gluten-free sauce.
Nutritional Information (Approximate)
Calories: 430 kcal
Protein: 15g
Carbs: 30g
Fat: 15g
Sugar: 10g
Conclusion
These High Protein Black Bean Burgers are a delicious and nutritious meal option that’s perfect for vegetarians and vegans. With their high protein content and customizable toppings, they’re a great way to incorporate more plant-based protein into your diet. So why not give them a try and see how they turn out? If you’re looking for more vegetarian dinner ideas, be sure to check out our sheet pan sausage and veggies recipe or our 15-minute creamy vegan tomato soup recipe.
Did you make this? Pin it on Pinterest or tag me on Instagram @EvasRecipes! I’d love to see your creations and hear your feedback.
High-Protein Veggie Burgers
Ingredients
Method
- Preheat oven to 375°F (190°C).
- Combine black beans, oats, and chopped vegetables in a bowl until well mixed.
- Add egg and feta cheese to the bowl and mix until a thick paste forms.
- Shape the mixture into 4-6 patties, depending on desired size.
- Place the patties on a baking sheet lined with parchment paper.
- Bake for 20-25 minutes, flipping halfway through, until golden brown and firm to the touch.
- Assemble the burgers on a whole-grain bun with lettuce, tomato, and any desired condiments.
- Serve immediately and enjoy.