Simple Black Bean Burgers

6.5.17 / 2 comments

 

Delightful Veggie Burger

Spice up your kitchen with these easy-to-make, flavorful Black Bean Burgers that are sure to make any get-together more exciting. This recipe is a great alternative to meat patties but are guaranteed to please even the most avid of meat lovers. These patties take less than 30 minutes to cook (from start to finish), making a quick dinner achievable when you have hungry friends or family to feed.  Serve these little guys with some fresh guacamole or spicy salsa, and you will have a meal that will leave your friends and family gushing! For some added inspiration, try combining these patties with our bite-sized Cashew Pesto Stuffed Cherry Tomatoes and Asparagus with Lemon Skyr for additional flavor and nutrition. But regardless of how you choose to serve these, they are guaranteed to make everyone at the dinner table smile. You may never go back to grilling a regular burger again!

black-bean-burger-6

Not only are these patties easy to create, they are teeming with nutrition and preventative properties. As a part of the legume family, frequent consumption of black beans and other legumes may provide many health benefits including prevention of type 2 diabetes in older adults with high cardiovascular risk (1). Legumes are also nutrient-dense and are considered a low glycemic index food, making it easy to reduce the risk of heart disease and increase the control of diabetes.  So, with all of the health benefits present, go ahead and give this recipe a shot–we can guarantee it will be a hit with everyone who tries them!

Simple Black Bean Burgers

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 5 burgers

Ingredients

  • 2 (14.5 ounce) can black or pinto beans, drained and rinsed
  • 1/2 cup red or sweet onion, chopped
  • 1/3 cup cilantro, chopped
  • 2 cloves garlic, crushed
  • 1 tbsp flaxseed, + 3tbsp water
  • 1 tbsp lime juice
  • 1 tsp cumin
  • 1/2 tsp cayenne pepper
  • 1/2 tsp salt
  • 1 tbsp extra virgin olive oil

Equipment

  • food processor

Instructions

  1. Combine all ingredients expect the olive oil in the food processor and blend until well mixed. Make sure that the texture is slightly chunky.

  2. Using a 1/3 cup, measure out 5 patties from the black bean mixture.

  3. In a large, nonstick frying pan, heat the olive oil over medium heat.

  4. Place the burgers in the pan and cook about 6-8 minutes on each side, until warmed and the outside is slightly crispy.

  5. Serve with salsa or guacamole, if desired.

Recipe Notes

Leftovers keep well for 2-3 days in the refrigerator. These also freeze well-wrap them in parchment paper and put them in a freezer safe container or plastic bag. Freeze for 2 months.

Nutrient Analysis:
Serving size: 1 burger Calories: 170 calories, Fat: 4.5 grams, Saturated fat: 0.5 grams, Carbohydrates: 25 grams, Sugar: 1 grams, Sodium: 255 milligrams, Fiber: 8 grams, Protein: 9 grams, Cholesterol: 0 milligrams

(1) Aros F, Becerra-Tomas N, Buil-Cosiales P, et al. Legume consumption is inversely associated with type 2 
diabetes incidence in adults: A prospective assessment from the PREDIMED study. Clinical Nutrition. 2017. 
https://www.ncbi.nlm.nih.gov/pubmed/28392166

2 Responses to Simple Black Bean Burgers


  1. Pingback: Best Veggie Burgers: Crave-Worthy Vegetarian Bean Burger Recipes!

  2. Pingback: Veggie Burger Roundup! - KUcumber Nutrition Communications

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