We’re trying to eat less beef, and fortunately, our sons love black bean burgers. We’re always on the lookout for new variations. We all fell in love with this recipe we discovered in Shalene Flanagan and Elyse Kopecky’s cookbook Run Fast. Cook Fast. Eat Slow. To make it low-FODMAP friendly, we only had to make a few modifications. For the adults, we served the burgers on a bed of butter lettuce with slices of tomato and avocado; our sons enjoyed their burgers on whole wheat brioche buns.
We also made a lovely, easy fruit salad!
Chipotle Black Bean Burgers
If you’re looking to change up your traditional “burger and fries” weekday meal, these veggie-based burgers are worth a try. Black beans are naturally sweet and provide a great texture, crisp on the outside and soft but solid on the inside. And the chipotle peppers in adobo sauce add a smoky, lightly spicy flavor that pairs really well with fresh tomato and avocado.
Prep Time25 mins
Cook Time20 mins
Total Time45 mins
Servings: 8 burgers
Ingredients
- 1 tbsp coconut oil
- 1 bunch green onions finely chopped
- 1 tsp kosher salt
- 2 14.5 oz cans black beans rinsed and drained
- 1/2 cup oat flour
- 1 egg
- 2 tbsp chipotle peppers in adobo sauce chopped
- 2 tbsp tahini
- 1 tspn ground cumin
Instructions
- Heat the oil in a pan over medium-high heat. Add the green onion and 1/2 teaspoon of kosher salt and cook until softened, about 3 minutes. Remove the pan from heat.
- Dry the black beans well with a paper towel, place in a large bowl, and use a fork (or your hands) to smash until sticky with some whole pieces.
- Add the cooked onion, oat flour, egg, chipotle peppers, tahini, cumin, and 1/2 teaspoon of kosher salt to the beans and stir well to combine. Place the mixture in fridge for at least 15 minutes, or until you’re ready to cook the burgers.
- Heat your pan over medium heat, adding enough coconut oil to coat the bottom. Use a 1/3 measuring cup to scoop the burgers into the pan. You need plenty of room to flatten and flip the burgers, so don’t overcrowd them. in the pan (cook 2-3 at a time). Flatten each scoop slightly with a spatula to form the burger. Cook the burgers for 3-4 minutes on each side, until golden and crispy. Take care when flipping each burger to ensure it stays intact.
- Transfer cooked burgers to plate lined with paper towel – this will absorb any extra coconut oil. Between rounds of burgers, wipe out your pan and add fresh coconut oil. The original authors recommend serving the burgers with lime wedges; we also recommend tomato and avocado slices.
Notes
The original recipe from Run Fast. Cook Fast. Eat Slow. calls for 1 cup finely chopped onion, which we replaced with 1 bunch of green onions (green portions only).
You can double the bean mixture and either freeze half before cooking or cook all the burgers and freeze half for future quick meals. Wrap the mixture or the cooked burgers individually with plastic wrap or parchment paper, and then place inside a plasticware container in your freezer. Thaw in the fridge before cooking or reheating.
