Cast Iron
Spicy Chia Black Bean Burgers
- Serves 2 to 4, depending on how hungry you are
Author Notes
These burgers are spicy and flavorful and hold up to a skillet without crumbling. Switch up the toppings by adding avocado, hummus, or a sunny-side-up egg! —Emily Heckel
What You'll Need
Ingredients
- For the black bean burgers
-
1
can black beans, rinsed and drained
-
1
egg, beaten
-
1/3 cup
red onion, minced or grated
-
1/3 cup
panko breadcrumbs (gluten free, if desired)
-
2 tablespoons
chia seeds
-
2
cloves garlic, minced
-
2
jalapeños, minced
-
1 tablespoon
lime juice (approx. 1/2 lime)
-
1 teaspoon
chili powder
-
1/2 teaspoon
cayenne pepper
-
1 teaspoon
smoked paprika
-
1/2 teaspoon
salt
-
1/2 teaspoon
black pepper
-
4
slices cheddar or jack cheese
-
mayo
-
hot sauce or salsa
-
coconut oil or other oil for cooking
-
4
potato buns (or gluten free)
-
butter for grilling buns
- For the quick-pickled red onion
-
1/4 cup
red onion, thinly sliced
-
1 tablespoon
lime juice (approx. 1/2 lime)
-
1 pinch
salt
Directions
- Mash beans in medium bowl until mostly uniform, using a potato masher or fork. Stir in egg, panko breadcrumbs, chia seeds, onion, garlic, jalapeño, and spices. Cover and chill at least 15 min.
- While burger mixture is chilling, make the quick-pickled red onions by combining red onions, lime juice, and salt. Set aside.
- Form burgers into 4 patties of uniform size and shape. The easiest way to do this is to roll each into a ball and then smash flat. Put patties in fridge for a couple minutes while you get the pan ready.
- Heat coconut oil or other cooking oil in a cast iron skillet over medium heat. Cook burgers until golden brown and hot throughout, approximately 5 minutes on each side. Put a slice of cheese on top of each burger after burgers are flipped. After a few minutes on the second side, place a lid on top of the pan to allow the cheese to melt thoroughly. Remove burgers from skillet.
- Lightly spread potato buns (or gluten free buns) with butter and grill in the same skillet for a few seconds on each side until warm. Spread buns with mayo and hot sauce or salsa, top burgers with pickled red onion, and serve.
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