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Alpha-Gal Friendly Spicy Black Bean Burgers with Avocado Salsa

Smoky, spicy, and completely mammal-free — these alpha-gal friendly black bean burgers are packed with protein and topped with a fresh avocado salsa that takes them right over the top. Great for cookouts, weeknight dinners, or any time you need a burger that delivers
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Prep Time 20 minutes
Cook Time 15 minutes
Chill Time 15 minutes
Total Time 31 minutes
Course: Main Course
Cuisine: American
Calories: 280
Ingredients Equipment Method Nutrition Notes

Ingredients
  

Black Bean Burgers
  • 1 15 oz. can black beans, rinsed and drained
  • 1 15 oz. can pinto beans, rinsed and drained
  • 1 cup cooked brown rice
  • 1/2 cup rolled oats
  • 1/2 cup chopped onion
  • 1/4 cup chopped red bell pepper
  • 1/4 cup chopped green bell pepper
  • 2 jalapenos seeded and finely chopped (adjust for spice preference)
  • 1 tbsp olive oil
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1/2 tsp smoked paprika
  • 1/2 tsp garlic powder
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1/4 cup panko breadcrumbs (or gluten-free breadcrumbs)
Avocado Salsa
  • 1 ripe avocado cubed
  • 1/2 cup chopped tomato
  • 1/4 cup chopped red onion
  • 1/4 cup chopped fresh cilantro
  • 1 jalapeno seeded and finely chopped
  • 1 tbsp lime juice
  • Salt and black pepper to taste

Equipment

Method
 

  1. Mash black beans and pinto beans together in a large bowl, leaving some chunks for texture.
  2. Add cooked brown rice to the bowl.
  3. Pulse rolled oats in a food processor until coarse flour. Add to the bowl.
  4. Sauté onion, bell peppers, and jalapeños in olive oil over medium heat until softened, about 5 minutes. Add to the bowl.
  5. Stir in chili powder, cumin, smoked paprika, garlic powder, salt, and pepper.
  6. Fold in panko breadcrumbs until just combined. Do not overmix.
  7. Form into 4–6 patties. Refrigerate 15–20 minutes if mixture feels loose.
  8. Cook on an oiled grill pan or skillet over medium heat, 4–5 minutes per side, until heated through and lightly browned.
  9. Combine all avocado salsa ingredients in a bowl and toss gently. Season to taste.
  10. Serve burgers on dairy-free buns or lettuce wraps. Top generously with avocado salsa.

Nutrition

Serving: 1pattyCalories: 280kcalCarbohydrates: 38gProtein: 11gFat: 9gSodium: 380mgFiber: 10g

Notes

Chill the patties: If the mixture feels wet, refrigerate formed patties 15–20 minutes before cooking to help them hold together.
Make ahead: Form patties and refrigerate up to 24 hours before cooking.
Bun check: Many burger buns contain dairy. Read every label or use lettuce wraps.
Guacamole hack: Mash the avocado instead of cubing it to turn the salsa into guacamole for dipping.
Heat level: Use one jalapeño for milder heat, leave seeds in for more heat.
Gluten-free: Use certified gluten-free breadcrumbs and oats.
Low-histamine: Use cooked-from-scratch dried beans instead of canned. Swap smoked paprika for regular paprika. Make avocado salsa fresh and serve same day.
Vegan: This recipe is naturally vegan as written.

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