black bean burger with cilantro avocado dressing
ARTICLEWELL-BEING

Recipe: Bold Black Bean Burgers with Cilantro Avocado Dressing

By Ahna Crum, R.D.N.
August 24, 2023

For a healthy, feel-good lunch, try these vegetarian burgers. Featuring black beans and mushrooms, these delicious burgers offer anti-inflammatory and other health benefits.

Beans contain high amounts of protein, resistant starch, and fiber. These can help support healthy body mass, blood sugar and cholesterol levels while keeping you satisfied and supported with energy. Getting enough fiber in your diet through foods like beans may help protect against anxiety, depression, heart disease, and other health concerns. Beans also contain antioxidants to help protect your cells from damage.

Mushrooms are a unique non-animal source of vitamin D and boast anti-inflammatory, antioxidant, and immune-supportive properties.

The burgers are dressed with a delicious herbed avocado sauce. If cilantro isn’t your favorite herb, you can substitute basil, parsley, or both.

This recipe is low sugar, gluten free, dairy free

Prep time: 10–15 minutes

Cook time: 30 minutes

Serves 4 to 6

Ingredients

For the burgers

2 cups canned black beans

1/4 cup red onion or sweet onion, diced

2 cloves garlic (or 2 teaspoons garlic powder)

1 egg

1/2 teaspoon cumin

1/4 teaspoon sea salt

1/2 cup fresh mushrooms, sliced

1/2 cup rolled or cooked oats

2 teaspoons extra virgin olive oil

1 tablespoon oregano

2 teaspoons Worcestershire sauce (optional)

For the dressing

1 avocado

1/4 cup unsweetened almond milk or water

3 tablespoons lime juice

1 teaspoon apple cider vinegar

3/4 cup fresh cilantro (or 1/4 cup dried)

Directions

1. Preheat the oven to 350°F and line a baking sheet with wax paper or parchment paper.

2. Drain and rinse black beans. Pat dry.

3. In a food processor or blender, add all of the burger ingredients. Pulse until an even mixture forms.

4. Using your hands coated in a little olive oil, create 4 to 6 even patties with the burger mixture. Add more oats if the patties aren’t holding together well.

5. Place the patties on the baking sheet, about 1 inch apart.

6. Bake the patties for 20 minutes. Flip them with a spatula, then bake for another 10 minutes.

7. While the patties are baking, make the dressing. To a food processor or blender, add the avocado, almond milk or water, lime juice, apple cider vinegar, and cilantro. Blend until smooth and combined.

8. Serve the burgers on your favorite bun or a bed of greens, then top with the cilantro avocado sauce.

Notes

  • You can refrigerate any leftovers in an airtight container for up to 3 days.
  • Consider adding garnishes like sliced avocado, radishes, or cucumbers, fresh dill, fresh parsley, mustard, hemp seeds, chopped walnuts, or greens.

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