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–+ servings

Black Bean Burgers

These delicious burgers taste great and they're good for you! Low in fat and calories, yet high in fiber and protein, this is a no-guilt burger you can feel good about eating. Even meat eaters will love them! Top them with some homemade pickles for a little crunch and extra flavor.
Adapted from a recipe by The Pioneer Woman.
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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 burgers
Calories 169 kcal

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. 
  • 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. 
  • 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. 
  • To grill, oil grill grates to prevent sticking. Cook patties over a medium flame for about 5 minutes on each side.
Nutrition Facts
Black Bean Burgers
Amount per Serving
Calories
169
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Cholesterol
 
41
mg
14
%
Sodium
 
296
mg
13
%
Potassium
 
352
mg
10
%
Carbohydrates
 
28
g
9
%
Fiber
 
7
g
29
%
Sugar
 
1
g
1
%
Protein
 
9
g
18
%
Vitamin A
 
676
IU
14
%
Vitamin C
 
1
mg
1
%
Calcium
 
74
mg
7
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.