Very Veggie Burger
Who says vegetarians can’t enjoy the patty that’s between the bun? Our easy-to-make, flavorful Black Bean Burgers are a delicious alternative to meat patties, but will even excite the most avid of meat lovers. Most veggie burgers are a pale imitation of the traditional all-beef version, but our recipe made with simple black beans makes a robust patty that is moist and delicious. From start to finish, these burgers take less than 30 minutes to cook–perfect for a quick dinner that is both healthy and nutritious. Serve these patties with fresh guacamole or spicy salsa for an added nutritional boost. Our veggie burgers are so good, the only thing lacking is the meat!
Nutrient Booster: Black Beans
These Black Bean Burgers are teeming with nutrition and preventative properties. Like other legumes, black beans are prized for their high protein and fiber content. They also contain other important vitamins and minerals that provide an abundance of health benefits including prevention of type 2 diabetes in older adults with high cardiovascular risk. The combination of plant-based protein and fiber in black beans can help slow the glycemic response to foods, making it easy to maintain tighter glycemic control and reduce the risk of heart disease. In addition, the magnesium in black beans is key for bone health. With so much nutrition packed into this small-sized patty, there are so many reasons to take a bite out of this burger!
For added inspiration, try combining these patties withsome of our other favorite recipes. Our bite-sized Cashew Pesto Stuffed Cherry Tomatoes and our Asparagus with Lemon Skyr provide additional flavor and nutrition to these already healthy burgers. Can’t decide which to pair first with this dish? Make a double batch and refrigerate or freeze the leftovers for later and try them all.
Simple Black Bean Burgers
- 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
- food processor
Combine all ingredients expect the olive oil in the food processor and blend until well mixed. Make sure that the texture is slightly chunky.
Using a 1/3 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 on each side, until warmed and the outside is slightly crispy.
Serve with salsa or guacamole, if desired.
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.
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