Everyone who knows me knows that I love having salads for lunch, but after 4 months of that it was time to do something a little different and have something equally as healthy but a little more exciting.
Most black bean burgers, you’ll notice, are made with eggs and since I’m trying to eat animal protein only for dinner, I tried making these with flax egg. If you’ve never had flax egg before, it’s really amazing how well it works as an egg substitute. Not only is it great to use for those with egg allergies but they’re packed full of Omega 3’s, Lignans (which have estrogen and antioxidant benefits, and fiber! Now, I am well aware that eggs are incredibly good for you, which is why I’m not cutting them out of my diet completely, but it can’t hurt to experiment with some great alternatives.
Keep in mind, these are not to be compared to a regular burger because, let’s be honest, nothing beats a juicy beefy burger, but as a healthy option these were really great and tasted delicious. These did start to fall apart after a few bites, but usually I can’t even get them off the pan without them crumbling so these were a big win!
Serves 2 Burgers
1/2 of a (16 ounce) can black beans
1/4 cup diced red bell pepper
1/4 cup diced onion
2 cloves garlic, minced
1 tablespoon flax meal
2.5 tablespoons water
1/3 cup whole wheat panko bread crumbs (any bread crumbs will do)
1/2 tablespoon chili powder
1/2 teaspoon cumin
Salt & Pepper, to taste
- Preheat oven to 375 degrees F
- Drain liquid from the canned black beans and place in strainer and rinse with water
- Pat dry with a paper towel and place in a large bowl and mash with a potato masher or fork (hint…potato masher is easier)
- Make the flax egg by mixing the 1 tablespoon flax meal with 2.5 tablespoons water. Let sit for 5 minutes while you prepare the other parts of the burger
- Place the bell pepper, onion and garlic in a food processor and process until finely chopped/pureed. When finished, transfer mixture to a fine strainer to remove the excess water. (Remove as much moisture as you can. This is key to a burger that doesn’t fall apart)
- Add the strained vegetable mixture to the bowl with the black beans along with the chili powder, cumin and salt and pepper then stir to combine. Add flax egg and stir in bread crumbs mixing well then forming into 2 burger patties
- In a lightly greased pan set on medium high heat, sear the burgers on each side for about 3 minutes on each side. This isn’t required but will help ensure the burgers bind well
- Bake them on a lightly oiled baking sheet, for 10 minutes on each side.