Smoky BBQ Black Bean Burger
Try this Smoky BBQ Black Bean Burger recipe, or contribute your own.
Try this Smoky BBQ Black Bean Burger recipe, or contribute your own.
- 2 1/2 tsp chili powder
- 1 cup (185 g) cooked + cooled quinoa divided (see notes for cooking instructions)
- 1 15- ounce (425 g) can black beans rinsed and dried
- 2/3 cup (66 g) raw pecans
- 1 tbsp (15 ml) coconut or avocado oil plus more for cooking burgers (or water)
- 1 medium sweet potato (~130 g) peeled and cut into 1/4-inch
- 2 heaping cups (~150 g) thinly sliced cremini or but
- optional: 2 tbsp (30 ml) coconut aminos
- heaping 1/2 tsp sea salt plus more to taste
- 2 1/2 tsp cumin powder
- 3 tbsp (45 g) vegan-friendly bbq sauce (i like annie’s or plus more for glazing
- vegan-friendly hamburger buns (and gluten-free if
- veggies of choice (i.e. onion cabbage, tomato, pickles)
- Carbohydrate 1.0247625 g
- Cholesterol 0 mg
- Fat 0.42846875 g
- Fiber 0.415687506198883 g
- Protein 0.33336875 g
- Saturated Fat 0.04414 g
- Serving Size 1 1 Serving (2g)
- Sodium 10.41125 mg
- Sugar 0.609074993801117 g
- Trans Fat 0.067381875 g
- Calories 7 calories
Step-by-step
- If you haven’t yet, cook quinoa and set aside to cool (see notes for instructions).
- Preheat oven to 350 degrees F (176 C) and spread rinsed, dried baked beans onto a parchment-lined baking sheet. Bake beans for 6 minutes.
- Then add pecans to the baking sheet and bake for 10 minutes more. The nuts should be fragrant and golden brown (be careful not to burn), and the beans should appear dry and cracked open (this way, they do not become mushy in the burger mix). Set aside to cool.
- Increase oven temperature to 375 degrees F (190 C).
- In the meantime, heat a medium to large cast-iron or metal skillet over medium/medium-low heat. Once hot, add 1 Tbsp oil (or water) and the sweet potato. Cover and cook for 3-4 minutes, turning heat down if the potatoes are browning too quickly. Once browned on the underside, flip and cook for 3-4 minutes more or until tender and golden brown. Remove from the pan.
- To the still-hot pan, add the sliced mushrooms and coconut aminos (optional - sub a little salt otherwise) and cook on medium/medium-high for about 4-5 minutes, stirring frequently, or until they’re browned, fragrant, and cooked down to half their size (~1 cup). Set aside.
- To a food processor, add beans and pecans and blitz/pulse into a loose meal (some texture is good - you don’t want a powder).
- Next, add cooked sweet potato, mushrooms, half the quinoa, sea salt, chili powder, cumin, and BBQ sauce and pulse a few times to combine (again, some texture is good here - you're not going for a purée).
- Transfer the mixture to a mixing bowl and stir in the rest of the quinoa. Then taste and adjust flavor as needed, adding more cumin for smokiness, chili powder for heat, BBQ sauce for sweetness / depth of flavor, or salt for saltiness.
- If the mixture appears too wet, add more quinoa. If it looks too dry, add more BBQ sauce (or a little coconut aminos) to moisten.
- Divide the mixture into four even balls and form into patties with your hands or by lining a 1/2 cup measuring cup with plastic wrap, packing the mixture inside, then lifting the plastic wrap out - mash slightly into more of a disc.
- Refrigerate burgers for 30 minutes.
- Once chilled, heat the cast-iron or metal pan from earlier over medium heat. Once hot, add a bit more oil (or water) and the burgers. Cook for 4-5 minutes.
- Then carefully flip and cook for 4-5 minutes on the other side.
- Then turn off heat, glaze/brush with a bit more BBQ sauce, and transfer the pan to the oven. Bake at 375 F (190C) for 10-15 minutes more. The burgers should appear browned.
- Serve as is or with toppings. We enjoyed ours on buns with butter lettuce, shredded red pepper, shredded cabbage, pickles, radish, and more BBQ sauce.
- Store leftovers in the refrigerator for 3-4 days or in the freezer up to 1 month.
My Smoky BBQ Black Bean Burger Adventure
As a busy working mom, finding time to cook healthy and delicious meals can be a challenge. I'm always on the lookout for recipes that are both nutritious and quick to prepare, and these Smoky BBQ Black Bean Burgers fit the bill perfectly. I stumbled upon this recipe while browsing online, and I knew I had to try it. The combination of smoky BBQ flavor, hearty black beans, and satisfying texture sounded too good to resist.
The recipe itself was surprisingly straightforward, even for someone who isn’t a culinary expert like myself. The instructions were clear and easy to follow, guiding me through each step with precision. I love how adaptable the recipe is; you can customize the toppings to your liking. I went with my family’s favorites: crisp butter lettuce, vibrant red pepper, crunchy cabbage, tangy pickles, and a satisfying radish. The extra BBQ sauce added a beautiful glaze, adding even more smoky flavor. The burgers held their shape beautifully during cooking, resulting in a satisfying texture. They were definitely not mushy! I served them on soft vegan buns, adding that extra touch of comfort and deliciousness.
What really struck me about this recipe was its versatility. These burgers are perfect for a quick weeknight dinner, a casual lunch, or even a fun weekend BBQ. They are also incredibly adaptable. Want to add some spice? Increase the chili powder. Craving something creamy? Top them with your favorite vegan avocado crema or a dollop of Greek yogurt. The possibilities are endless!
Beyond their deliciousness and ease of preparation, these burgers also boast some serious health benefits. Packed with protein-rich black beans, fiber-rich quinoa, and nutrient-dense sweet potatoes, they’re a satisfying and nutritious meal that keeps you feeling full and energized. I feel good knowing that I am feeding my family something wholesome and delicious. The smoky BBQ flavor is a crowd-pleaser, even for my picky eaters. It's a recipe I’ll be making again and again, and I highly recommend you try it too. It’s a perfect blend of convenience and deliciousness.
I've already started experimenting with different variations. I plan to try adding corn or roasted vegetables for an extra boost of flavor and nutrition. I even considered swapping the pecans for walnuts or adding some crumbled tempeh for a heartier burger. The possibilities are truly endless, and I'm excited to see what other flavor combinations I can create. This is more than just a recipe; it's a journey of culinary exploration and creative expression in my kitchen.
One thing I appreciated about this recipe is how well it caters to different dietary needs. With simple substitutions, you can easily make this recipe gluten-free, vegan, or vegetarian. I’m all about inclusive recipes, allowing everyone to enjoy a delicious meal regardless of their specific dietary requirements. That’s the key for me - healthy, delicious, and easily adaptable recipes. The time spent in the kitchen should be enjoyable and rewarding, and this recipe certainly fits that criteria. These burgers were a home run for my family, and I’m confident they’ll become a regular staple in our meal rotation.
So, are you ready to embark on your own Smoky BBQ Black Bean Burger adventure? I highly recommend giving this recipe a try. You won't regret it. This recipe is a testament to the fact that healthy eating doesn’t have to be boring or time-consuming. And the best part? You get to savor delicious, satisfying, and nutritious food that is completely customized to your taste!
