Healthy & Special Diets > Plant-Based Protein Recipes > Legume-Based Recipes > Black Bean Burgers and Dishes

Black Bean and Corn Salsa Burgers

These vibrant black bean burgers combine the sweetness of corn with a zesty salsa for a delicious and healthy plant-based meal.

Prep Time
20 minutes
Cook Time
15 minutes
Servings
4
Ingredients
  • 1 15-ounce can Black beans, canned, rinsed and drained
  • 1/2 cup Frozen corn, thawed
  • 1/4 cup Red bell pepper, finely diced
  • 1/4 cup Red onion, finely diced
  • 1/4 cup Salsa
  • 1/2 cup Oat flour (or rolled oats pulsed into flour)
  • 1 teaspoon Chili powder
  • 1/2 teaspoon Garlic powder
  • 1/2 teaspoon Cumin
  • 1 tablespoon Lime juice
  • to taste Salt and pepper
  • 1 tablespoon Olive oil
  • 4 Burger buns
  • as needed Toppings of your choice

Preparing the Black Bean Mixture

In a large bowl, mash the black beans with a fork or potato masher until mostly smooth, leaving some texture. Add the thawed corn, diced red bell pepper, diced red onion, salsa, oat flour, chili powder, garlic powder, cumin, and lime juice to the mashed black beans. Season with salt and pepper to taste. Mix all ingredients thoroughly until well combined.

Forming the Burgers

Divide the black bean mixture into four equal portions. Shape each portion into a patty, about 3/4 inch thick. Ensure the patties are firm enough to hold their shape. If the mixture is too wet, add more oat flour, a tablespoon at a time, until you achieve the desired consistency.

Cooking the Burgers

Heat the olive oil in a large skillet over medium heat. Carefully place the black bean burgers in the skillet, ensuring not to overcrowd the pan. Cook for about 5-7 minutes per side, or until the burgers are heated through and slightly browned. Alternatively, you can bake the burgers in a preheated oven at 375°F (190°C) for about 20 minutes, flipping halfway through, or grill them over medium heat for about 5-7 minutes per side.

Serving the Burgers

Serve the black bean and corn salsa burgers on burger buns with your favorite toppings, such as avocado, lettuce, tomato, vegan sour cream, or extra salsa. Enjoy immediately!

Nutrition Facts Estimated per 100g of product

Calories: Approximately 170 kcal
Protein: Approximately 9g
Fat: Approximately 4g
Carbohydrates: Approximately 28g
Fiber: Approximately 7g
Note: These values are estimates and can vary based on specific ingredients and portion sizes.

Other Important Considerations for Nutrition

This recipe is a good source of fiber and plant-based protein, promoting satiety and aiding in digestion. The corn and salsa add essential vitamins and antioxidants. Using oat flour makes this recipe gluten-free (ensure your oats are certified gluten-free if necessary). Consider adding other vegetables like diced zucchini or mushrooms for added nutrients and flavor.

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FAQ

  • Can I use fresh corn instead of frozen?

    Yes, you can use fresh corn. Cook it slightly before adding it to the mixture.
  • Can I add spices?

    Yes, you can adjust the spices to your liking. Smoked paprika, onion powder, or a pinch of cayenne pepper would work well.
  • How do I prevent the burgers from falling apart?

    Make sure the mixture is not too wet. Add oat flour a little at a time until you achieve the right consistency. Press the patties firmly when shaping them, and avoid flipping them too early during cooking.