These hearty black bean burgers are a mouthful, and they’re packed with protein!
One of the keys to a great vegetarian burger is choosing a good binding ingredient. A lot of veggie burger recipes use egg as the binder, but you don’t need eggs to have a burger that stays together! In this veggie burger recipe, the binding power comes from the bulgur. When you puree your bulgur, it becomes very sticky and holds the dough together without any eggs.
Health Benefits of Bulgur
Bulgur is made from cracked wheat kernels, and it’s got lots of healthy fiber and nutrients [source]. Bulgur’s fiber profile is 90 percent insoluble, which is the better of the two fibers. It’s the one that helps prevent constipation and may even protect you from certain types of gut cancer.
Bulgur is also a good source of iron and B vitamins like thiamin, niacin, folate, and B-6. Not too shabby for a humble grain that you can barely taste in this recipe!
What I love about bean burgers is their versatility. You can serve these up just like a regular burger on a bun, or get creative! In the photo above, you’ll see that I dished mine up open-faced on a piece of toast. I squeezed some grainy mustard onto the toast, then layered on some greens, the burger, and topped it off with some sliced tomato and avocado. YUM!
If you’re not a “bread person”, you can also serve your black bean burgers on top of a bed of greens, salad-style. For this serving suggestion, I like to toss the greens with some freshly-squeezed lemon juice and serve sliced avocado on the side.
Baked Bulgur Black Bean Burgers
Baked Bulgur Black Bean BurgersPrint
- 1/2 cup onion chopped
- 2 T olive oil plus extra to grease the pan
- 1/2 cup dry bulgur
- 2 cups water
- 2 cups cooked black beans
- 2 TBSP organic soy sauce
- 4 cloves of garlic minced
- 1/2 cup packed cilantro
- 1 1/4 cups organic cornmeal
- 1 1/2 tsp cumin
- 1/4 tsp cayenne pepper
- 1/2 tsp salt divided
- 1/2 tsp pepper
- Preheat the oven to 375F.
- Cook the onion with 1/4 teaspoon of the salt and oil in a small heavy saucepan over medium heat stirring occasionally, until golden, 5 to 7 minutes. Add the bulgur and water and cook, covered, over low heat until water is absorbed – 15 to 18 minutes.
- Transfer to a bowl and stir in the beans, soy sauce, garlic, and cilantro. Stir well, then transfer to your blender or use an immersion blender to puree the mixture. It's going to be very sticky at this point.
- Combine all of the ingredients, including the bulgur mixture, back in your large bowl, and stir to combine. You may need to dig in with your hands at the end to get this dough to come together. It's still going to be on the sticky side, and don't worry about that!
- Divide your dough into 8 large patties. Bake for 10 minutes, flip the black bean burgers with a spatula, then bake for 15 more minutes before serving (see serving suggestions above).