Black Bean Burgers w/ Mango Salsa & Guacamole

IMG_7508

Store-bought black bean burgers can often have sugar and flour in them, so I’ve been making them from scratch. If you don’t want to make black bean burgers from scratch, here are a few flour-free brands of Black Bean Burgers that I’ve found: (Use your judgement, some contain a little bit of sugar or flour at the end of the ingredients list)

The advantage to making your own is you get the peace of mind that the ratios and portions are absolutely perfect!

If you want to try making your own, here’s an easy recipe I’ve been using lately. I’ve found that they work best when pan fried with a tiny bit of oil versus baked. If you bake them, they take a long time (45 minutes to an hour) and dry out more, but it can be done.

If you want to continue experimenting with veggie burgers, I’ve found this to be a really good general veggie burger formula.

Black Bean Burgers w/ Mango Salsa & Guacamole

  • Servings: Makes 1 Serving
  • Print

Each Serving Contains:

  • 1 Veggie Serving (adjust quantity to your individual food plan)
  • 1 Protein Serving
  • 1 Fat Serving
  • 1 Fruit Serving

Ingredients

Veggie Serving

  • 4 oz bell peppers and onions, minced (for the black bean burgers)
  • 5 oz red peppers and red onion (for mango salsa), diced
  • 1/2 of a jalapeño pepper, seeds discarded (optional if you don’t like the heat)
  • Use salad greens to meet veggie quota, or throw in some raw veggies on the side.

Protein Serving
Black Bean Burger:

  • 3 oz canned black beans, drained and rinsed (1/2 protein serving)
  • 1 oz cashews, walnuts, or almond meal (1/2 protein serving)
  • 1/2 tsp cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp chili powder
  • 1/2 tsp garlic powder
  • 2 garlic cloves
  • A dash of salt and pepper

Fat Serving

  • 2 oz sliced avocado OR
  • 1 serving of Quick and Easy Guacamole
    • 2 oz avocado
    • 1 spoonful of your favorite salsa
    • 1/2 of a lime, juiced (or more to taste)
    • Half of a clove of garlic, minced
    • A big pinch of salt
    • 1 tbsp chopped fresh cilantro (or more to taste)

Fruit Serving

  • 1 serving of Mango & Pineapple Salsa
    • 6 oz mango and/or pineapple, diced
    • 2 oz diced red onion and red pepper (already counted in the veggies above)
    • 1/2 of a jalapeño pepper, seeds discarded (optional if you don’t like the heat)
    • 1/2 of a lime, juiced
    • Pinch of salt
    • Handful of chopped cilantro

Maintenance Modifications

  • Grain Additions: Serve over 4 oz cooked rice
  • Alternatively, try adding cooked grain or dry oats into the veggie burger and experiment with the texture.

Directions

  1. In a food processor, process the cashews until they are a coarse nut meal.
  2. Add the 4 oz of coarsely chopped onion, garlic, and red pepper and pulse again.
  3. Add the drained beans and spices and process until the mixture is combined, but still fairly chunky.
  4. Form into desired sized patties and fry them in a little oil in a skillet over medium-low heat. Let them cook for a while before trying to flip them.
  5. Serve over salad greens or rice (if on maintenance), with the mango salsa and cilantro.

IMG_7502

IMG_7501

Rate This Recipe:

13 Comments

  1. Pingback: Mango & Pineapple Salsa – Katie's Kitchen

  2. This looks awesome, Katie! Thanks for sharing.

     
  3. Pingback: Black Bean, Quinoa, & Mango Medley – Katie's Kitchen

  4. Dear Katie, I made those yesterday and they were delicious!

    I am very grateful for all your recipes! 🙂

    Big hug,

    Mojca

    >

     
  5. Hi Katie! Thanks so much for the recipe. I am confused though – about the 4 oz of peppers and onions and then the 5 oz of peppers and onions – the 4 oz goes into the burgers, but then the salsa only calls for 2 ozs…can you help me? I am on the female weight loss plan (so need 6 ozs of veggies for a serving for lunch) – is it 4 ozs and 2 ozs?? Thanks – km

     
    • Hi Kerry, sorry for the confusion. Up to 2 oz of salsa counts as a condiment, so you don’t need to include it in your veggie amount. I eat 10 oz of veggies at lunch and dinner rather than the 6 and 14, of course that is confusing! For lunch, you could lighten up on the veggies in both the burgers and the salsa. The amounts aren’t super important to the recipe. Go ahead and use a total of 6.

       
      • Thanks Katie! 10 oz at lunch and dinner makes sense (and I should do that too, to be honest) – and thanks for clearing it up! The recipe is DELICIOUS. Pineapple and cilantro – YUM. All of those spices in the bean burgers! YUM! Thanks for making recipes like these that allow me to eat cohesive meals instead of just amounts of random ingredients 🙂 super helpful.

         
  6. Hi Katie!

    Love this recipe so tasty- thank you so much for sharing.
    I had 1 issue with the bean burger keeping their shape… they were a but wet and werent easy to flip over…
    Did i do somethibg wrong?

    Thanks x

     
    • Hi Maya, not sure why they didn’t hold together. Maybe the heat level? Veggie burgers can be fussy. Try reducing the moisture and see what happens. Keep experimenting and let me know what you discover!

       
  7. Cooked the burgers for dinner tonight and they were delicious! Thanks for this recipe. It’s going to be a favourite.

     
  8. Jennifer Lauren Lioy

    Almond meal says it is almond flour how is that BLE? or what am I missing?

     
    • Some brands of almond meal are coarser and don’t say flour. It’s a grey area though for sure, but it’s hard to pull off a veggie burger without some kind of binder. I used a very small amount in the spirit of the “it’s ok if it’s the 4th ingredient or below” rule. If it makes you uncomfortable, feel free to leave it out, it should work fine, but it might not hold together as well. Thanks for asking.

       

Leave a Reply