Black Bean Burgers

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Prep Time: 40 minutes
Cooking Time: 20 minutes

Ingredients

  • 14 & 1/2 oz canned black beans, rinsed, drained
  • 1/4 cup onion, peeled, diced
  • 1/4 cup fresh cilantro, chopped
  • 1 garlic clove, peeled
  • 2 tsp low-sodium soy sauce
  • 1/2 tsp salt
  • 1/4 tsp ground black pepper
  • 1/2 cup panko breadcrumbs (or flax seed meal, or any alternative flour)
  • 1 large egg
  • 4 hamburger buns (can eat without the bun, can use sandwich rounds, or any whole wheat bread/buns)
  • Gather any other toppings you like for burgers – olive oil or avocado oil mayo, avocado, sliced onion, pickled jalapeños, slice of cheese

Instructions

  1. Gather ingredients and equipment. Preheat oven to 425 degrees.
  2. Place black beans, onion, cilantro, garlic, soy sauce, salt, pepper, panko crumbs (or any other binder of your choice), and egg into blender/food processor and blend together to desired consistency (can blend until smooth or leave slightly chunky.)
  3. Remove from container and place in a bowl. Let stand in bowl for 15-20 minutes.
  4. Divide mixture into 4 patties. Arrange them on a baking sheet coated with nonstick spray.
  5. Bake at 425 degrees for 8-10 minutes. Flip over and back for an additional 8 minutes.
  6. Place patties on a bun (or eat without bun). Top with your favorite burger toppings.

Nutrition Facts

Black Bean Burgers Nutrition Facts

  • Number of Servings Per Container: 4
  • Serving Size: 1 patty
  • Calories: 260
  • Total Fat: 2g, 3%
    • Saturated Fat: 0.5g, 3%
    • Trans Fat: 0g
  • Cholesterol: 0mg, 0%
  • Sodium: 100mg, 44%
  • Total Carbohydrate: 46g, 17%
    • Dietary Fiber: 11g, 38% 
    • Total Sugars: 3g
      • Added Sugars: 0g, 0%
  • Protein: 8g, 17%
  • Vitamin D: 0mcg, 0%
  • Calcium: 110mg, 8%
  • Iron: 1mg, 8%
  • Potassium: 400mg, 8%