Bodybuilder's Bunless Black Bean Burgers

I’ve been a non-meat eater for over 15 years now, and surprisingly it never occurred to me that I could make veggie burgers from scratch until I met my roommate Maria in Ecuador a few years back. Her burger recipe was super simple and only consisted of black beans, carrots, oats, garlic, and spices, yet was amazingly delicious. My roommates Kamilya, Jazmin, Maria and I would regularly make them for dinner, and even got our fellow teacher co-workers to enjoy them as well!  Lately I was really craving veggie burgers and I tried to find some simple recipes online that would fit my macro-nutrient numbers for my prep. But all the recipes I found were way too high in fat!  So I decided I’d just have to experiment and make some myself! For my first batch I made a few mistakes including not draining my beans all the way, omitting seasonings, and trying to cook them in cupcake pans….lol..Let’s just say that batch wasn’t the best…

But I’m very content with this second one! These came out a lot firmer, making flax “eggs” really helped everything clump together, and using cookie sheets helped as well. For some people, they might like to make these a bit firmer by adding oats or walnuts. But for my required macros and the fact I’m eating them bunless, I’m not too worried about that. They didn’t crumble apart when I flipped them or put them in my meal prep containers, so I was quite happy. I also load them up with HEB Sriracha hummus and avocado, so I don’t need it to be super seasoned (plus I’m lazy with seasonings and spices lol). You can always taste the first few you make in your food processor and adjust the seasoning from there. 

What you’ll need PER batch: (each “batch” or serving makes 3 large patties, and I make 6 batches to prep 6 meals for the week)

  • 2/3 cup cooked black beans (drained and rinsed well)
  • 2/3 cup cooked quinoa
  • 3/4 cup matchstick carrots
  • 3/4 cup sliced mushrooms of choice
  • 1/4 cup chopped onion
  • 1 tbsp garbanzo bean flour (can sub for oat flour, oat meal, or almond meal if diet allows)
  • 1 tbsp Nutritional Yeast flakes (Bob’s Red Mill or bulk section at Sprouts or HEB, or you can omit if you don’t have it)
  • 1 tsp flax meal
  • 1/4 tsp garlic powder or minced garlic
  • 1/8 tsp each of salt, pepper, cayenne pepper, and cumin
  • Optional: fresh cilantro or parsley, jalapeno, chili powder, spinach, etc.
  • Highly recommended: 30g avocado and 2 tbsp HEB sriracha hummus per serving (it’s amazing!)

How to make:

  1. Make flax “egg” with 1 part flax meal and 2 parts water for however many batches you intend to make, let sit for 5 min
  2. Preheat oven to 380-400 degrees Fahrenheit
  3. Scoop all items into food processor or quality blender and just blend until all of its mostly chopped up
  4. Scoop out mixture and form into 3 patties and place onto baking sheets with parchment paper or silicone mat
  5. Repeat for however many batches you’d like to make. (For my meal prep and food logging purposes it was easier to make 3 patties at a time, but do it however your heart desires)
  6. Bake in oven about 20 minutes EACH side (Don’t forget to flip carefully!), or longer if you want them firmer
  7. Let cool for 15-20 minutes
  8. Load on top of lettuce or spinach and top with favorite burger toppings! The sriracha hummus and avocado are amazing though 
  9. Enjoy!

Nutrition Information for 3 burgers (without toppings):

Calories: 383 Carbs: 67.4 Protein: 22.5 Fats: 4g Macro breakdown (68% carbs, 9% fat, 23% protein)

I hope you like them! Let me know what you think and feel free to ask questions!