A few weeks ago, I went out for dinner and ordered a veggie burger. The menu proudly stated that the burgers were made in-house. To my disappointment, the patty was so thick and incredibly mushy.
Know what I’m talking about? I like a little crunch, a little bite, to my veggie burger.
Feeling unsatisfied, I decided to make my own version, which is full of flavour and has the texture I was looking for.
So was born this recipe for Tropical Black Bean Burgers. Since the first time I made this recipe, we’ve been enjoying it regularly.
These burgers are super quick and easy, and taste awesome on a bun or with a salad.
They’re full of smoky, sweet flavours with paprika, cumin and chunks of mango baked right into the burger. My favourite way to enjoy these little guys is over a green salad with creamy mango dressing.
Black beans are full of fibre, which helps to keep you regular, but more than that, new research is discovering that they have the perfect indigestible fraction for optimum colon health.
Yikes, what the heck does that mean? Indigestible fraction is a method used to measure the major nondigestible components in plant foods a.k.a how much insoluble fibre a given plant has. All this means is that black beans have the perfect ratio of insoluble fibre to make the good bacteria in your colon very happy.
Plus, I’m a big champion of eating the rainbow! An assortment of different coloured foods allows for maximum intake of the largest variety of vitamins, minerals and phytonutrients.
While black may not play a big part in the rainbow, black beans are surprising jam-packed with nutrients, antioxidants and photochemicals.
The black shell is full of flavonoids like delphinidin, petunidin, and malvidin. Antioxidants like kaempferol and quercetin are also found in black beans. These antioxidants and flavonoids help to fight free radical damage and protect against heart disease.
That’s why these little black powerhouses are the stars of the Tropical Black Bean Burgers!
Tropical Black Bean Burgers
Makes 8 burgers (serves 4-8 people depending on how hungry you are)
Prep Time:15 Min Cook Time:12 Min Total Time:27 Min
2-14oz cans of black beans
2 eggs (for vegan use 2 flax eggs made with 4 tbsp ground flax + 6 tbsp water)
1 small red onion, finely diced
1/3 heaping cup mango, finely diced
1/4 cup chopped roasted nuts (I buy raw nuts and sauté them over medium heat quickly)
1 teaspoon hot sauce like Tabasco
2 tablespoon bbq sauce
1.5 teaspoons sea salt
1/2 teaspoon paprika
1/2 teaspoon cumin
2 tablespoons brown rice flour
1 tablespoon coconut oil
4 large handfuls of mixed greens
1 large carrot, grated
- Preheat oven to 400F.
- Rinse and thoroughly drain beans. Place in a large bowl and coarsely mash beans with potato masher until most of the beans have been pressed but some pieces still remain.
- Chop nuts and place in a pan to toast. Watch closely. Set aside when lightly toasted. Peel and dice mango.
- To the mashed beans, add eggs, onion, mango, chopped nuts, bbq sauce and hot sauce. Gently mix to combine. Then add salt, paprika, cumin and brown rice flour and mix until combined.
- Your mixture should easily come together. If it’s too wet, add a little more flour. Using your hands, grease a large baking sheet with a coconut oil. Then grease hands with oil.
- Using your hands, flatten the mixture in the bowl to help you divide it. Score it in four quarters and then again into eights. Scoop out 1/8 of the mixture and shape it into a ball.
- Place on baking sheet and flatten with your hand. Bake for 7min at 400F before gently turning over and baking for another 5min.
- Serve over mixed greens with shredded carrots and creamy mango dressing.
Creamy Mango Dressing – Makes 500ml
1 ripe mango (use remaining mango from burgers, if needed)
1 large garlic clove
Juice of 2 limes
6 tablespoons olive oil
3 tablespoons apple cider vinegar
1 tablespoons balsamic vinegar
2 tablespoons water
Pinch of sea salt
- Place everything in a blender and whirl until smooth. Adjust taste with a little more salt, if needed. For sweetness, add the remaining mango from the burgers. *If you have mango left over, chop and freeze it to use in smoothies.*
- Store in a glass jar in the fridge for up to a week.