A Black Bean Burger is a delicious plant-based alternative to the traditional beef burger. Packed with fiber for gut health, blood sugar stabilization and heart health! Black beans are also a great source of folate, and a good source of magnesium, phosphorus, and iron. By mashing half the beans, and leaving the rest intact, the burgers have great texture. Egg and breadcrumbs help keep the burgers intact and they hold up to a gentle flip.
I prefer a black bean burger to pre-made veggie burgers. You can control the sodium and flavor profile. Don’t feel like dragging out the food processor? Or don’t have a food processor? That’s ok. Make sure the onion is chopped finely and add to the black bean mixture. Getting rid of the excess moisture helps the burgers stay together, but it’s not required.
Trying to manage your blood sugar? A black bean burger is a great source of plant-based protein, but it also contains carbohydrate. 1/2 cup of beans is 15 grams of carbohydrate. One burger is about 30 grams of carbohydrate. Be mindful of this, in case you want a bun! A black bean burger on a bun would be about 60 grams of carbohydrate. Go bunless (or lettuce bun) if the bun does not fit into your carbohydrate goals for a meal.
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Black Bean Burgers
- 1 15.5 oz can black beans low sodium
- 1/2 onion small
- 2 cloves garlic peeled
- 1 egg beaten
- 1/2 cup bread crumbs
- 2 t chili powder
- 2 t cumin
- 1/2 t salt
- 1/2 t black pepper
- 4 Hamburger Buns
- Place at least half of the black beans (rinsed and dried thoroughly with a paper towel) in a bowl and mash well with a fork. Leave up to half of the remaining beans intact if you desire a little more texture.
- Put the garlic and onion into a food processor until well chopped. Wrap veggie blend in paper towels and squeeze out excess moisture. Remove as much water as possible or the burgers won't stick together.
- Add the drained vegetable mixture to the bowl with the black beans. Stir in the chili powder, cumin and salt and pepper.
- Add beaten egg to the bowl and combine. Stir in bread crumbs. Form mixture into 4 patties.
- To grill, place burgers on a well greased grill and cook fro about 4-5 minutes on each side. OR Bake patties at 375 degrees F on a lightly oiled baking sheet, for 10 minutes on each side. OR Cook on stovetop in an oiled grill pan, cook for 4-5 minutes on each side.
Whether you are a novice in the kitchen, or a seasoned chef, Dietitian Klara will work with you to help you reach your nutrition goals. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating, Cooking with Diabetes and Cooking with Food Sensitivities Guide.