Extra Healthy Black Bean Burgers
Bite into a guilt-free, protein-packed delight with these Extra Healthy Black Bean Burgers! Perfect for plant-based eaters and health-conscious food lovers, this recipe combines hearty black beans, fiber-rich rolled oats, and flavorful aromatics like garlic and red onion to create a satisfying patty with an irresistible texture. Seasoned with smoky paprika and earthy cumin, these burgers deliver a burst of bold flavors in every bite. Held together with a touch of whole wheat breadcrumbs and a beaten egg, these patties are pan-seared to golden perfection in avocado oil for a crisp exterior. Serve them on whole wheat buns with fresh toppings like lettuce, tomato, and creamy avocado, or enjoy them bun-free for a low-carb option. Ready in just 25 minutes, this easy, wholesome recipe will become your go-to for a delicious and nutritious meal.
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Recipe Information
Ingredients
- 15 oz black beans (canned, drained, and rinsed)
- 0.5 cup rolled oats
- 0.25 cup red onion (finely chopped)
- 2 cloves garlic (minced)
- 2 tbsp parsley (chopped)
- 1 tsp ground cumin
- 1 tsp paprika
- 0.5 tsp salt
- 0.25 tsp black pepper
- 1 tbsp olive oil
- 0.25 cup whole wheat breadcrumbs
- 1 egg (beaten)
- 2 tbsp avocado oil (or olive oil, for cooking)
- 4 burger buns (whole wheat, optional)
- 4 lettuce leaves (optional)
- 4 slices sliced tomato (optional)
- 0.5 sliced avocado (optional)
Instructions
In a large bowl, mash the black beans with a fork or a potato masher until they are mostly smooth but still have some texture.
Add the rolled oats, red onion, garlic, parsley, cumin, paprika, salt, and pepper to the mashed beans. Stir until evenly combined.
Mix in the olive oil, breadcrumbs, and beaten egg until the mixture comes together and can hold its shape. If the mixture feels too wet, add a bit more breadcrumbs, one tablespoon at a time.
Divide the mixture into 4 equal portions and shape each portion into a patty about 1/2-inch thick.
Heat the avocado oil in a large non-stick skillet over medium heat. Once the oil is hot, cook the patties for 4-5 minutes on each side, or until they are golden-brown and heated through.
If desired, toast the burger buns in the skillet for 1-2 minutes until lightly browned.
Assemble the burgers by placing each patty on a bun and topping with lettuce, tomato, avocado, or any of your favorite toppings.
Serve immediately and enjoy your healthy black bean burgers!
Nutrition Facts
Calories |
498 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.6 g | 23% | |
| Saturated Fat | 2.9 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 46 mg | 15% | |
| Sodium | 814 mg | 35% | |
| Total Carbohydrate | 70.8 g | 26% | |
| Dietary Fiber | 12.9 g | 46% | |
| Total Sugars | 7.0 g | ||
| Protein | 19.1 g | 38% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 178 mg | 14% | |
| Iron | 5.6 mg | 31% | |
| Potassium | 644 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
