You've got to make these Jalapeno Cheddar Black Bean Burgers next time you are craving a burger. They are healthy, full of flavor, and have just the right amount of spice. Serve them alongside some Crispy Turnip Fries or Baked Potato Chips.
What do you think of when you hear "veggie burger"? Do you envision some kind of cobbling together of veggie-like parts and pieces pressed together with some kind of soy product? If so, that makes sense, because those kinds of veggie burgers do exist, and they're probably what you're used to.
Unfortunately, that's the way with a lot of store-bought, plant-based products. Not that there's anything wrong with that. I've microwaved myself a Boca burger now and then, and they are tasty for sure. But making your own (of anything, really), is always better. And easier than you think!
Take, for example, these Jalapeno Cheddar Black Bean Burgers. These just may be my favorite veggie burgers I've ever made or eaten. Packed with black beans, jalapenos, red onions, and cheddar cheese, they are seriously yummy. My meat-loving husband even loved these burgers and didn't even ask where his version with beef was! (Normally I make veggie burgers and beef burgers so that we both are happy.) Serve these up with some baked french fries and you would never guess that this is a healthy meal.
How do you make Jalapeno Cheddar Black Bean Burgers
First things first: I get out all my ingredients and go ahead and chop and measure everything out so all I have to do is pour and mix.
To the food processor, I add the oatmeal and pulse a few times. To that, I add half the black beans and then pulse a few more times to mix the oats and beans together and they start to form a paste. To that, I add the egg and cumin, and — you guessed it — pulse some more.
That's it for the food processor at this point, so I dump the black beans and oats mixture into a bowl and to that, I add the rest of the beans, the onion, jalapeno, red onion, and spices. I stir that all up with a wooden spoon until combined well.
Once it's all mixed together, I form the mixture into four evenly sized patties and put those into the fridge for about 15 minutes to let them get nice and firm.
I then cook the burgers on a hot skillet I've sprayed with cooking spray. I cook them for about 3-4 minutes per side. You can also grill these till they are nice and crispy if you prefer.
What makes these black bean burgers healthy?
These burgers are as good for you as they are tasty.
- Rolled oats are a great grain to eat if you are looking for an alternative to whole wheat or white flour and other gluten-containing flours. Oats are a whole grain that contain zinc; folate; vitamins B1, B5, and B3; manganese, phosphorus; copper; and iron. They are also high in protein and fiber and have been shown to aid in weight loss efforts as well as to lower your blood sugar levels.
- Black beans, as well as all legumes, are a great source of plant protein. They are filling, easy to cook with and are low in fat. They also contain fiber, iron, calcium, magnesium, folate, and a host of other vitamins and minerals. Black beans are good for your heart and can help with weight loss as well.
- Eggs are an excellent source of low-calorie protein and healthy fats. They are versatile to cook with and super nutritious. Eggs contain vitamins A, B5, B12, B2, D, E, K, and B6 — holy cow, that's a lot of vitamins! They also contain folate, selenium, zinc, and calcium.
- Spices such as cumin, mustard, and salt and pepper are a great way to add tons of flavor without any additional calories or fat. Plus, you can tweak spices to your tastes. Many spices also contain anti-inflammatory and antibiotic properties.
- Reduced fat cheddar cheese is a great way to get that cheesy goodness you want in a dish without all the extra fat and calories. Low-fat cheeses are still great sources of protein and calcium as well.
- Jalapenos are known for their spicy properties, thanks to the capsaicin they contain, but these peppers are so much more. They are low in calories, have zero fat, and a ton of vitamins (C, B6, , minerals, and antioxidants.
- Red onions are low in calories but high in vitamins, fiber, and minerals. The vitamin C found in onions is great for your immune system, and also helps to repair sore muscles and to produce collagen. Vitamin C also helps your body absorb iron. So when you're eating a dish containing onions and something with iron, you'll be absorbing more of that iron with every bite.
How to freeze black bean burgers?
Whenever I take the time to get out the food processor and make veggie burgers from scratch, I always make extra to freeze. I find they come out best if you cook them and then freeze them cooked. A few simple steps, will ensure that these burgers freeze well.
- Cook the burgers and then let them fully cool. Then most important thing is to let these come to room temperature before freezing so that they don't release any steam after being placed in the freezer. That will turn into freezer burn on the burger if they are placed in the freezer too early.
- Place on a baking sheet or parchment and place in the freezer, unwrapped, for 2-3 hours. This freezes the outside so you can store them without worrying about them sticking together.
- Place in a freezer safe bag or container and freeze for 3-4 months.
- Heat directly from frozen in a skillet or microwave just like you would any frozen veggie burger.
What sauce can I serve on these veggie burgers?
After originally posting this recipe, I got tons of questions about sauce. Since the burger itself is kind of spicy, I like to add a sweeter sauce. We love combining 2 tbsp Greek yogurt with 2 tbsp honey and 2 tbsp Dijon mustard for an easy homemade honey mustard. Barbecue sauce and ranch dressing are also popular choices in our house.
I do hope I've convinced you to try them! How will you enjoy these veggie burgers?
Looking for more veggie burger recipes?
- Chickpea Feta Burgers
- White Bean Pizza Burgers
- Portobello Burgers with Swiss Cheese
- Black Bean Apple Burgers