Mediterranean Diet Black Bean Burger
Elevate your plant-based burger game with this Mediterranean Diet Black Bean Burger—a hearty, flavorful delight that combines nutritious ingredients with vibrant Mediterranean flavors. Packed with protein-rich black beans, aromatic cumin, coriander, and smoked paprika, this recipe creates irresistibly savory patties that are crisp on the outside and tender within. Fresh parsley, minced garlic, and red onions bring a dash of freshness, while optional crumbled feta cheese adds a creamy, tangy touch. Served on toasted whole wheat buns with crisp lettuce and juicy tomato slices, this burger is both wholesome and satisfying. Perfect for vegetarians and those seeking Mediterranean diet recipes, it’s ready in just 30 minutes, making it an easy weeknight meal or a showstopper at your next cookout!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 15 oz (drained and rinsed) canned black beans
- 0.5 cup breadcrumbs
- 0.5 medium, finely chopped red onion
- 0.25 cup, chopped fresh parsley
- 2 cloves, minced garlic
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon smoked paprika
- 0.5 teaspoon kosher salt
- 0.25 teaspoon black pepper
- 1 large egg
- 2 tablespoons extra virgin olive oil
- 4 whole wheat buns
- 4 lettuce leaves
- 1 large sliced tomato
- 0.25 cup crumbled feta cheese (optional)
Instructions
In a large mixing bowl, add drained and rinsed black beans. Using a potato masher or fork, mash the beans until they are mostly smooth with a few chunks remaining for texture.
Add the breadcrumbs, finely chopped red onion, chopped parsley, minced garlic, ground cumin, ground coriander, smoked paprika, kosher salt, and black pepper to the mashed beans. Mix until well combined.
Crack the egg into the mixture and stir until the ingredients are fully incorporated and the mixture holds together.
Form the mixture into 4 equal-sized patties, each about 1-inch thick.
In a large skillet, heat the extra virgin olive oil over medium heat. When the oil is hot, add the patties to the skillet.
Cook the black bean patties for about 4-5 minutes on each side, or until they are nicely browned and heated through.
Toast the whole wheat buns in the same skillet, or a toaster, until slightly crispy.
Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by a black bean patty.
Top with a slice of tomato, a sprinkle of crumbled feta (if using), and then cover with the top half of the bun.
Serve immediately and enjoy your Mediterranean Diet Black Bean Burger!
Nutrition Facts
Calories |
1856 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.9 g | 82% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 273 mg | 91% | |
| Sodium | 4236 mg | 184% | |
| Total Carbohydrate | 254.1 g | 92% | |
| Dietary Fiber | 66.2 g | 236% | |
| Total Sugars | 25.6 g | ||
| Protein | 84.9 g | 170% | |
| Vitamin D | 1.3 mcg | 7% | |
| Calcium | 837 mg | 64% | |
| Iron | 25.7 mg | 143% | |
| Potassium | 3098 mg | 66% | |
*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.
