Low in fat and calories, but high in fiber and protein – and big on flavor – this veggie option may just become your new go-to burger!
We love a good hamburger from time to time, but we’re also mindful about the foods we put into our bodies, especially as we age. By substituting plant-based options for fattier, meat-based meals, we’re making choices that do right by our health. The key is finding recipes that taste good and don’t require a bunch of one-off ingredients to make.
Great news! This healthy option tastes incredible and uses basic pantry staples. It’s so satisfying, we don’t even notice that it’s meatless. Full of flavor thanks to a yummy mix of seasonings, it’s loaded with nutrients and comes together fast. What could be better?
Need more incentive? How about these stats: just one burger contains nearly 30 percent of your daily fiber intake, along with 18 percent of your daily protein and 22 percent of your daily iron needs! And at about 170 calories each, these burgers have 30 percent fewer calories and 80 percent less fat than a comparable 85/15 beef patty.
All it takes to make them is a can of black beans, some garlic and onion, breadcrumbs, spices, and an egg.
Mash the black beans (we recommend a potato masher for this job), add the remaining ingredients, mix well, shape into patties, and bake, fry, or grill. Top them like you would any burger. We love homemade pickles, tomato, lettuce, and a thin slice of melty cheddar cheese.
If you want to make a vegan version, use vegan breadcrumbs and a vegan egg alternative, like one made from chia seeds (recipe in the notes below).
These black bean burgers keep well in the refrigerator, too. To heat them up, microwave the patties for about 20 seconds (the goal is to get them warm). Then place them on a cast iron griddle or non-stick pan over medium heat for a few minutes to crisp the outside.
Preparing delicious, healthy food has never been easier. Your body and taste buds will thank you for this amazing burger swap!
Black Bean Burgers
Ingredients
- 1 can black beans drained, but not rinsed
- 1/2 cup bread crumbs
- 1 egg lightly beaten
- 2 cloves garlic minced
- 1/4 cup white onion finely chopped or grated
- 1 tbsp chili powder
- 1 tbsp cumin powder
- 1/4 tsp salt
- 1/4 tsp black pepper freshly ground
- hot sauce to taste like Cholula
Instructions
- Preheat oven to 350℉.
- Lightly spray a baking sheet with non-stick spray and set aside.
- In a large bowl, mash the black beans with a potato masher or two forks, leaving some whole.
- Add the remaining ingredients and mix thoroughly to combine.
- Divide the mixture into four equal parts and form patties.
- Place the patties on the baking sheet and bake them in the oven for 20 minutes, turning them halfway through the bake time. (See notes for frying and grilling.)
- Remove from the oven. Top with your choice of condiments – cheese, tomato, lettuce, pickles – and serve on your favorite hamburger buns. Enjoy!
Notes
- Feel free to modify spice amounts and types to suit your palate.Â
- For a lower sodium version, eliminate salt and use a can of low sodium black beans.
- To make these vegan, use vegan breadcrumbs and a vegan “egg.” Make the vegan egg by combining 1 tbsp. of chia seeds with 3 tbsp. of warm water. Stir and let the mixture rest for about 5 minutes.Â
- You can also make an egg substitute from flaxseed. Combine 1 tbsp. ground flaxseed with 2 1/2 tbsp. warm water. Stir and let the mixture rest for about 5 minutes.
- To pan fry, add 1-2 tsp. each olive oil and butter to a skillet. Heat to medium, add patties and cook for about 5 minutes on each side.Â
- To grill, oil grill grates to prevent sticking. Cook patties over a medium flame for about 5 minutes on each side.