Once upon a time, I, Nita, was introduced to a veggie burger recipe by a vegan friend.
Prior to this, veggie burgers had always failed me.
They would either fall apart or be way too dry. Some lacked flavour. Others were trying to be so much like meat that the texture was off. I was about to throw in the towel and accept that veggie burgers were not tasty.
Enter, this black bean burger. It’s nutritious, tasty, holds together, and soooo flavourful. We’ve adapted it to include more nutrients babies need when starting solids.
Want more? It’s also freezer friendly which means as a mom I’m SUPER into it!
Want even more? It’s perfect for the entire family. At Happy Healthy Eaters, we believe in the concept of one meal for all so whether you’re feeding your baby or toddler, this recipe can be easily adapted for any age and stage.
Confused about feeding your toddler?
Our e-course will show you everything you need to know!
- Prevent picky eating
- Transition to milk and cups
- + so much more!
Why is this veggie burger recipe smart for baby?
We love this recipe for a lot of reasons. First, nutrition! First foods for babies should offer iron and this recipe does just that. Keep reading to learn more about black beans!
Next up, the soft texture of these black bean burgers minimizes the risk of choking, which is a significant concern for young babies and toddlers who are still mastering their chewing and swallowing skills.
We also love that this is a recipe for the entire family. Sharing the same meal as the rest of the family promotes a sense of inclusion and family bonding. This also allows for an opportunity for role modeling. Did you know that babies learn by observing? Seeing caregivers eat the same healthy foods encourages them to follow suit and develop healthy eating habits.
Besides, who has time to make separate meals for each person? Preparing a single meal for the entire family simplifies meal planning and preparation, making it easier for caregivers to manage mealtimes.
Suggested reading: Recipes for Baby Led Weaning
What’s so amazing about black beans?
Despite their small size, black beans are a powerhouse of nutrition. Black beans contain non-heme iron, magnesium, potassium and some B vitamins too!
Beyond this, they are a great source of fibre, complex carbohydrates, and protein, which are all vital for your child’s development.
Can I use canned black beans for my baby?
Yes, you can! Using canned black beans is a convenient alternative to soaking and boiling dry beans. However, there are a few things to keep in mind. First look for canned beans with no added sodium. If you can’t find this then rinse them thoroughly. It’s important to limit a baby’s intake of sodium to best support their developing kidneys.
Suggested reading: Read here about the controversy on salt for babies
Can my baby have spices?
You’ll notice that the recipe for these black bean burgers contains spices including cumin and chili powder. Are spices actually baby friendly? Absolutely! Just like adults, most babies prefer food with flavour! Additionally, getting your baby used to the spices and flavours you use in your cooking will help them to keep accepting these flavours into toddlerhood and beyond.
Sometimes we caution against chili powder since “spicy” spices might be overwhelming to a baby (especially if they rub their eyes after eating some!). But, since the recipe only calls for a small amount spread across 10-15 patties, it should be fine. Having said that, if you know your baby is sensitive to spicy foods, you can dial it back.
How do I serve this bean burger to myself?
You can serve this on a bun, or on its own! Personally, we love the burger patty without a bun paired with roasted sweet potatoes and some veggies with a side of spicy aioli *chefs kiss*.
However, if you want more of that burger feel then grab yourself a bun by all means! It will be just as tasty. If the option is available to you, go for a “thin bun” similar to this because we find the burger to bread ratio is a bit better!
What age can I serve this to my baby?
This recipe can easily be served to your baby at 4 to 6 months. The only top allergen in the recipe is panko bread crumbs, which are usually wheat based, so ensure that your baby has had some exposure to wheat beforehand.
How do I serve these black bean burgers to my baby?
Depending on your baby’s age and stage, you have options!
Purée (4 months +)
- Mash a cooked burger up with some mashed potato. Thin it out with pumped milk or formula as needed to get a smooth consistency
Handheld (6 months +)
- Form into a small burger patty or log (aka kebab) or mash it up with cooked potato
Finger Foods (8 months+)
- Cut a burger into small, bite-size pieces for your baby or toddler to work on their pincer grasp skills
- Another option is to mash it into some rice and let your child spoon feed, or you can pre-load their spoon
Toddler
- If you’re serving these patties on buns, you can toast a bun to make it safer for your toddler.
What equipment works best for this recipe?
Ideally, we recommend using a large 7 to 9 cup food processor. However a handheld immersion blender would also work for creating the initial vegetable and herb paste that this recipe requires.
What is a flax egg?
A flax egg is an excellent alternative to using eggs in some recipes, especially for those who are vegan, allergic to eggs, or simply looking to add more plant-based nutrition to their diet. In this recipe the purpose of the flax is to act as a binding agent (ie: the “glue” that holds the burgers together!).
A flax egg is made by mixing ground flaxseed with water. When left to sit for a few minutes, the mixture thickens to a consistency similar to that of an egg! Magic!
Since we’re dietitians we also appreciate that flax seeds are packed with omega-3 fatty acids, which are essential for brain development and overall health. They also contain fibre, lignans (which have antioxidant properties), and a variety of vitamins and minerals.
Confused about feeding your toddler?
Our e-course will show you everything you need to know!
- Prevent picky eating
- Transition to milk and cups
- + so much more!
What is the best way to store the burgers?
If you’re planning to eat these burgers right away, then you can store them in an airtight container in the fridge for up to two days cooked or uncooked. When serving to a baby, we always recommend that you reheat the burgers and then allow them to cool to a safe temperature.
If you’d like to freeze a batch, we find it best to freeze in between parchment paper while the burgers are shaped but not yet cooked. When you’re ready to eat them, thaw in the fridge and follow the same cooking directions.
And there you have it! We’re sorry we were gatekeeping this delicious recipe for black bean burgers, but we’re happy to know that it’s all yours to make and enjoy with your family.
Black Bean Burgers
Ingredients
- 5 tbsp warm water
- 2 tbsp ground flaxseed
- 2 19 ounce (560 ml) cans of low-sodium black beans, rinsed and drained
- 1 red bell pepper cut into 2-inch pieces
- 1 cup of quick oats
- 2 tbsp tomato paste
- 1 tbsp cumin
- 1 tsp chili powder
- 1 tsp garam masala
- ¼ cup chopped cilantro or parsley
- 2 cloves garlic minced
- 1 cup of panko bread crumbs
- 2 tbsp canola oil for cooking
Instructions
- Prepare flax egg by stirring together the warm water with the ground flax seed. Set this aside and allow it to thicken.
- In the meantime, mash black beans with two hands. It does not need to be like a smooth mashed potato consistency - lumpy and textured is okay.
- In a food processor, blitz the red bell pepper, oats, flax egg, tomato paste, and spices. Pulse mixture until everything is fairly well blended together.
- Add about 1 heaping cup of the black beans to the food processor with the paste. Blitz again for about 10 seconds until it’s all well blended.
- Stir this vegetable and bean mixture into the large bowl of mashed beans.
- Using your hands, fold in the cilantro or parsley, garlic and panko bread crumbs.
- *At this point you can make some patties for your baby and then add salt to the remaining burger mix for the rest of the family.
- With lightly greased hands, form patties and drop onto a baking sheet lined with parchment paper. When forming, you don’t want them to be too thick, about ½” is great. If it is too thick it will not heat through and if it’s too thin then it crumbles easily.
- Recommended method for cooking patties for your baby: bake at 375°F on a parchment lined baking sheet until burgers are slightly crispy and heated through, about 15 minutes and flip it once halfway through. You don’t want them too crispy for a baby.
- Recommended method for cooking patties for adults: Heat 2 tablespoons of oil in a large frying pan. Pan fry the burgers until the outsides are nicely crisp and the middles are hot (about 3 minutes per side).
- Optional step: Place the burgers on a parchment lined sheet and heat for another 10 minutes in an oven at 375°F. Or, if you have an airfryer, you can airfry for about 5 minutes to get them extra crisp!
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