Spice up your weekend menu with our Black Bean Burgers! These tasty patties are perfect for any summer BBQ with friends, and will leave you wanting more. They are easy to create, rich in flavor, and teeming with nutrition thanks to the main ingredient. Black beans are high in folate, fiber, copper, manganese, vitamin B1, protein, and iron, and studies have even showed that consuming black beans may help regulate blood sugar due to the high amount of protein and fiber (1). So go ahead and celebrate warmer weather with these nutritionally dense, yet flavorful, patties–we promise that they won’t disappoint!
Simple Black Bean Burgers
- 2 -14.5 oz cans black or pinto beans, drained and rinsed
- Flax egg = 1 tablespoon flax seeds + 3 tablespoons water
- 2 cloves garlic, crushed
- ½ cup red or sweet onion, chopped
- ⅓ cup fresh cilantro, chopped
- 1 tablespoon lime juice
- ½-1 teaspoon cumin
- ¼ - ½ teaspoon cayenne pepper (optional)
- ½ t salt
- 1 tablespoon extra virgin olive oil
- Combine all ingredients except oil in the food processor and blend until well mixed. Make sure that the texture is slightly chunky.
- Using a ⅓ cup, measure out 5 patties from the black bean mixture.
- In a large, nonstick frying pan, heat the olive oil over medium heat.
- Place the burgers in the pan and cook about 6- 8 minutes each side, until warmed and the outside is slightly crispy.
- Serve with salsa or guacamole.
Leftovers keep well for 2-3 days in the refrigerator. These freeze well--wrap them in parchment paper and put them in a freezer safe container or plastic bag. Freeze for 2 months.
Serving size: 1 burger Calories: 170 calories, Fat: 7 grams, Saturated fat: 0.5 grams, Carbohydrates: 25 grams, Sugar: 0 grams, Sodium: 80 milligrams, Fiber: 2 grams, Protein: 2 grams, Cholesterol: 0 milligrams
(1) Winham, Donna DrPH; Webb, Densie PhD, RD; Barr, Amy MS, EdM, RD. Beans and Good Health. Nutrition Today. 2008;43(5):201-209. doi: 10.1097/01.NT.0000303354.21347.45