- 1 tablespoon coconut oil (plus more for cooking)
- 1 small onion (finely diced)
- 4 cloves garlic (minced)
- 1 1/2 cups cooked black beans (drained OR 15-ounce can, drained)
- 1 cup cooked quinoa
- 1/2 cup breadcrumbs
- 1/4 cup sunflower seeds
- 1/4 cup chopped sun-dried tomatoes (drained if packed in oil)
- 1/4 cup chopped cilantro (optional)
- 1 teaspoon each: cumin and chili powder
- Sea salt (to taste)
- 6 in hamburger buns (split half)
- 1 tomato (sliced)
- 6 slices cheddar cheese
- 1 red onion (sliced)
- 6 tender lettuce leaves
- Heat the 1 tablespoon coconut oil in a skillet. Add the onion and saute until softened, about 5-10 minutes. Add garlic and cook for 30-60 seconds.
- Transfer to a mixing bowl and add all of the other ingredients in the bowl. Use your hands or potato masher to mash everything together, especially the beans. The mixture will be rather sticky. Taste and add salt, if needed.
- Line a baking sheet or plate with parchment paper or plastic wrap. Form the burger mixture into 6 balls of equal size. Place the balls spaced about 3” apart on the plate or tray. Flatten gently with the palm of your hand to form a patty about 4-inches in diameter. Cover with plastic wrap and refrigerate or freeze until firm. (Wrap each burger individually if making ahead and storing in freezer.) If possible, don’t skip this step – it makes it much easier to cook and flip the burgers.
- To cook burgers, heat a large nonstick skillet over medium-high heat. Add a little coconut oil to the pan and let it get nice and hot, about 20-30 seconds. Place the burgers in the hot pan, working in batches, if needed. Cook first side until golden brown, about 5-8 minutes. Gently flip the burgers over and cook on the remaining side. If cooking burgers frozen, they will take a few extra minutes to warm through.
- Serve with toppings on a bun with a side of baked sweet potato fries.
Notes: These are more delicate than meat burgers, and hold together best after being refrigerated or frozen. Be gentle when turning. Tip: To make these gluten-free, substitute gluten-free bread crumbs or almond meal for the regular bread crumbs. Serve on a gluten-free bun or bed of leafy greens.