A hearty plant-based black bean burger with spicy jalepanos, sweet corn and superfood hemp seeds.
Everyone needs a good black bean burger recipe and alas it is here! This black bean burger is nothing short of incredible. Hearty, flavor full burger and spicy jalepano if you’d like. So satisfying you’ll never want the frozen veggie patty rendition again.
Nutrition Breakdown//
Black Beans are a stellar plant-based staple, just check out there nutrient profile…
Black Beans: ½ cup serving
carbohydrate// 20 grams
protein// 7 grams
fiber// 9 grams
folate // 128 micrograms
potassium// 470 miliigrams
calcium// 51 milligrams
iron// 2 milligrams
magnesium// 60 milligrams
Black Beans are pretty awesome but they aren’t only nutrition powerhouse in this burger. Hemp seeds, cilantro and jalapenos each offer there own unique compounds- unsaturated fats, flavonoids and capsaisin-(respectively)- all play integral roles in stimulating enzymes for digestion and absorption of nutrients and eliminating unwanted compounds from our body. Hemp seeds are rich in gamma linoleic acid a fatty acid known for its affects on hormone mediation in women’s health- reducing symptoms of PMS and menopause.
How to Serve and Store//
The Hemp Seed Black Bean Burgers are super fresh, which means no questionable ingredients or unnecessary processing- it also means they have nothing to preserve them…so please make sure you take care to store and reheat them properly.
Batching cooking these beauties is the call. Perfect for weeknight supper, served over a bed of leafy greens with this delicious turmeric tahini dressing or a piece of sprouted whole grain toast with some sauteed onions and arugula.
A good rule of thumb is to reheat food where it was originally prepared in this case we start on the stove top and move to the oven. So either would work be sure to reheat until the burgers reach 175℉ for 2 minutes- you can put in oven at 350℉ for 10-15 minutes.
Store cooked burgers in the refrigerator for 3-4 days in an air tight container or freeze they should be good for up to 1 month.
Recipes are merely guide- substitute peppers for corn or skip the jalepano make it your very own.
Tips for Making the Hemp Seed Black Bean Burger//
Although a food processor will save you some time, by dodging the chopping & mashing, it is not a necessary piece of equipment to make this recipe. This recipe includes directions for how to prepare each ingredient as if you were not using food processor. So long as you have a good knife to do a little chopping, a hand masher or fork will do the trick too. Dicing the onion, garlic, jalapeno and combining ingredients with a mixing spoon. It’s better to under mash or ½ mash the beans to keep them chunky. If you are using a food processor, add in whole ingredients for the onion, garlic and jalapeno let the machine do the work then incorporate the oats, brown rice flour, beans and spices.
LET ME HEAR IT
Alright loves it’s your turn. What would you like to see more of on here? specific recipes? nutrition topic you want covered? Share in the comment section below. And of course let me know what you think of the ‘Hemp Seed Black Bean Burger’, would love to see your creations! Snap a picture and share with tag @sidebarnutrition.
With gratitude,
Jamie
- 1 16. oz. can black beans, rinsed and drained or 1 ½ cup soaked black beans
- ½ cup corn,fresh or frozen
- ½ cup brown rice flour
- ½ cup rolled oats
- ½ white vidallia onion, diced
- ¼ cup hemp seed
- 1 egg, scrambled or flax egg
- 2 garlic cloves, minced
- 2 jalepanos, diced
- 2 Tbsp. cilantro, fresh rough chopped
- 2 Tbsp organic cold pressed olive oil
- 1 Tbsp. coconut aminos
- ¼ teaspoon chili powder, unsalted
- pinch of black pepper
- pinch of sea salt
- Preheat oven 350℉. Line baking sheet with parchement paper and set aside.
- In food processor combine onion, garlic, jalepano, oats, brown rice flour, egg, hemp seeds, coconut aminos and spices. Pulse until combine. Add black beans and hemp seeds pulse to keep a chunky texture.*
- Spoon out mixture into a large mixing bowl and mix in corn and cilantro.
- Heat skillet with olive oil and form patties into a palm size burger once skillet is hot place patties and let cook for 5-7 minutes on each side.
- Transfer burgers to a baking sheet and finish cooking in oven for 10 minutes.
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