Easy Black Bean Burger Recipe: Healthy and Delicious
I love a good veggie burger. And a black bean burger might just be my favorite type. I worked on a black bean burger recipe for a long time before I was finally satisfied. This one is easy, healthy, and delicious.
Just a quick reminder about why I favor a plant slant diet: Diets rich in legumes, fruits, vegetables, grains (mostly whole) and nuts are brimming with phytonutrients (also called phytochemicals) – natural plant compounds that act synergistically in the body with thousands of other phytonutrients and nutrients to shield us from disease. They might act as antioxidants, insulin sensitizers, anti-inflammatory compounds and more. And diets like this might be better for the earth too.
When we eat a wide array of plant foods, we also consume a variety of fibers. And each type behaves differently in the body. Some feed our gut bacteria. (Check out How to Throw A Dinner Party for Your Gut Bacteria.) Others lower cholesterol levels. Still others help our bodies use insulin better. And on it goes. Here’s what you need to know about fiber.
All that being said, I’m an omnivore all the way!This tasty black bean burger is loaded with fiber and easy to make.Click To Tweet Print
- 2 (15-ounce) cans of black beans, drained and rinsed
- 3 garlic cloves, roughly cut
- 1/2 cup rolled oats
- 1/2 cup fresh cilantro
- 1 large egg, beaten
- 2 teaspoons ground cumin
- 1/4 teaspoon cayenne pepper
- 1 1/2 teaspoons dried oregano leaves
- 1/2 teaspoon kosher salt
- 1/3 cup chopped red onion
- juice of 1/2 lime (about 1 tablespoon)
- 1 tablespoon extra virgin olive oil or canola oil (you may need more oil to cook your burgers in 2 batches)
- Place roughly 2/3 of the black beans into a food processor with the garlic, oats and cilantro. Process for about 25 seconds or until the mixture is pasty and sticks together, but is not completely smooth. Transfer the black bean mixture to a large mixing bowl.
- Add the rest of the black beans and the remaining ingredients except the oil. Mix with a spatula. Shape into 6 patties, each about 3/4-inch thick.
- Heat a large nonstick skillet over medium heat. Add the oil and swirl to spread. Without crowding the pan, cook each patty for 4 to 5 minutes per side. If necessary, work in batches and add more oil between batches.
- Serving Size: 1 burger
- Calories: 164
- Sodium: 413mg
- Fat: 4g
- Saturated Fat: < 1g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 36mg
How to dress up a veggie burger
A favorite way to eat a black bean burger or any type of veggie burger is on a hamburger bun with typical hamburger toppings: tomato, onion, lettuce, mustard and the like. Even though that’s how I show it here, it’s not my favorite way. More often you’ll find me eating my burgers sans the bun. Maybe you’ll like yours one of my preferred ways.
- Topped with tzatziki
- Served over a salad
- Covered in fruit salsa like strawberry salsa or mango salsa
- Placed atop a grilled portobello mushroom
- Covered with mashed avocado and sprinkled with everything-but-the-bagel spice
Do you have a favorite way to eat a veggie burger?
Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.
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Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.