Low Fat Ultimate Bean Burger
Satisfy your burger cravings guilt-free with this delicious Low Fat Ultimate Bean Burger! Packed with plant-based goodness, this healthy recipe combines protein-rich black beans, hearty rolled oats, and vibrant veggies like grated carrot and red onion for a nutrient-dense meal your body will thank you for. Flavored with aromatic spices like cumin and smoked paprika, plus a touch of umami from soy sauce and tomato paste, these meatless patties are bursting with flavor. Quick and easy to make in just 35 minutes, this vegetarian, low-fat burger option is perfect for dinner or meal prep. Serve on toasted whole-grain buns with crisp lettuce, juicy tomato slices, and your favorite condiments for a wholesome, satisfying bite that rivals any traditional burger. Ideal for vegetarians, weight watchers, or anyone looking for a lighter burger that doesn’t skimp on flavor!
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Recipe Information
Ingredients
- 400 grams Black beans (canned, rinsed, and drained)
- 60 grams Rolled oats
- 1 medium Carrot (grated)
- 1 small Red onion (finely chopped)
- 2 cloves Garlic (minced)
- 1 teaspoon Ground cumin
- 1 teaspoon Smoked paprika
- 1 tablespoon Soy sauce (low sodium)
- 1 tablespoon Tomato paste
- 2 tablespoons Fresh parsley (chopped)
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper (freshly ground)
- 1 teaspoon Olive oil (for cooking)
- 4 pieces Whole grain burger buns
- 4 pieces Lettuce leaves
- 4 pieces Tomato slices
- Condiments of choice (e.g., mustard, ketchup, or low-fat vegan mayo)
Instructions
In a large mixing bowl, mash the black beans using a potato masher or fork until they are mostly smooth but retain some texture.
Add the rolled oats, grated carrot, chopped red onion, minced garlic, ground cumin, smoked paprika, soy sauce, tomato paste, fresh parsley, salt, and pepper to the bowl. Mix well until all the ingredients are evenly combined.
Let the mixture sit for about 10 minutes to allow the oats to absorb excess moisture, which will help bind the mixture.
Divide the mixture into four equal portions. Shape each portion into a patty about 1 inch thick.
Heat 1 teaspoon of olive oil in a large non-stick skillet over medium heat. Add the patties and cook for 3-4 minutes on each side, or until they are golden brown and heated through. Be gentle when flipping, as these burgers are more delicate than traditional ones.
While the patties cook, toast the whole grain burger buns if desired.
Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by a cooked bean patty, a slice of tomato, and your choice of condiments. Top with the other half of the bun.
Serve immediately and enjoy your Low Fat Ultimate Bean Burger!
Nutrition Facts
Calories |
386 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.5 g | 8% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 930 mg | 40% | |
| Total Carbohydrate | 69.7 g | 25% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 8.4 g | ||
| Protein | 16.5 g | 33% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 119 mg | 9% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 609 mg | 13% | |
*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.
