These high-protein black bean burgers are filling and delicious with a firm, meaty texture. You can prep them in advance, then reheat them on the barbecue, stovetop, or in the oven. They’re delicious served with this homemade Paleo BBQ sauce. These vegan burgers are so satiating because they’re loaded with protein and fiber. Give this a try if you’re looking for homemade plant-based meat alternatives, like this vegan pastrami, which is another yummy option.
Key Ingredients
I like to use canned black beans when making these burgers, but you can use cooked dried beans if you prefer. Or you can substitute any other type of bean you like.
Vital wheat gluten is a high-protein, flour-like powder made by removing the starch from wheat flour. It’s often used in vegan cooking because it creates a chewy, meaty texture that works well in plant-based meat alternatives. It’s usually available at health food stores, or you can order it online if you can’t find it at your local stores.
I like to add a small amount of smoked paprika to these burgers for just a hint of smoky flavor. You can omit it if you prefer.
How to Make High-Protein Black Bean Burgers
Start by preheating the oven to 350 degrees Fahrenheit. Next you’ll add the black beans to a mixing bowl, then use a potato masher to mash them until mostly smooth with some small chunks remaining. Add the cold water, soy sauce or tamari, balsamic vinegar, extra virgin olive oil, garlic powder, onion powder, black pepper, and optional smoked paprika to the mixing bowl, then mix well.
Spoon the vital wheat gluten into the measuring cup (don’t scoop), then add it to the mixing bowl. Use your hands to mix the ingredients until incorporated, then knead for 2-3 minutes.
Divide that mixture into four equal pieces and shape each one into a burger patty. Place them on a 9×13-inch (or similar size) baking dish lined with parchment paper.
Cover the baking dish with foil or an oven-safe lid, then bake at 350 degrees Fahrenheit for 25 minutes. Remove the cover, then continue to bake for 15 minutes.
Let the burgers cool off for at least 1 hour (the texture won’t be right if you skip this step). When the burgers have finished cooling, brush them with extra virgin olive oil (optional), then reheat however you like: grill them at 375–400°F for 2-3 minutes per side, bake them at 350°F for 8-10 minutes, or pan-fry them over medium heat for 2-3 minutes per side.
Preparing Them in Advance
Once the burgers have been baked and cooled, you can store them in an airtight container in the fridge for up to three days until you’re ready to reheat and serve them. Wait to brush them with the optional olive oil until just before reheating.
High-Protein Black Bean Burgers Recipe
Equipment
- 9×13-inch baking dish (or similar size)
- Oven-safe lid (or aluminum foil)
- Parchment paper
Ingredients
- 1 1/2 cups rinsed and drained canned black beans (or substitute cooked dried black beans)
- 1/3 cup cold water
- 2 1/2 tablespoons soy sauce or tamari
- 1 tablespoon balsamic vinegar
- 2 teaspoons extra virgin olive oil
- 3/4 teaspoon garlic powder
- 3/4 teaspoon onion powder
- 1/4 teaspoon black pepper
- 1/4 teaspoon optional smoked paprika
- 1 cup vital wheat gluten
- optional: more extra virgin olive oil to brush on the burgers before reheating.
Instructions
- Preheat the oven to 350 degrees Fahrenheit.
- Add 1 1/2 cups rinsed and drained canned black beans to a mixing bowl, then use a potato masher to mash them until mostly smooth with some small chunks remaining.
- Add 1/3 cup cold water, 2 1/2 tablespoons soy sauce or tamari, 1 tablespoon balsamic vinegar, 2 teaspoons extra virgin olive oil, 3/4 teaspoon garlic powder, 3/4 teaspoon onion powder, 1/4 teaspoon black pepper, and 1/4 teaspoon optional smoked paprika to the mixing bowl, then mix well.
- Spoon 1 cup vital wheat gluten into the measuring cup (don’t scoop), then add it to the mixing bowl.
- Use your hands to mix the ingredients until incorporated, then knead for 2-3 minutes.
- Divide that mixture into four equal pieces and shape each one into a burger patty. Place them on a 9×13-inch (or similar size) baking dish lined with parchment paper.
- Cover the baking dish with foil or an oven-safe lid, then bake at 350 degrees Fahrenheit for 25 minutes.
- Remove the cover, then continue to bake for 15 minutes.
- Let the burgers cool off for at least 1 hour (the texture won’t be right if you skip this step).
- Brush the burgers with extra virgin olive oil (optional), then reheat however you like: grill them at 375–400°F for 2-3 minutes per side, bake them at 350°F for 8-10 minutes, or pan-fry them over medium heat for 2-3 minutes per side.
Notes
- Prepping these in advance: once the burgers have been baked and cooled, you can store them in an airtight container in the fridge for up to three days until you’re ready to reheat and serve them. Wait to brush them with the optional olive oil until just before reheating.
Nutrition
Did You Try This Recipe?
Let me know how it turned out in the comments!