Black Bean Burgers Recipe

Looking for an easy Black Bean Burgers recipe? Learn how to make Black Bean Burgers using healthy ingredients.


Submitted by zia1137

Makes 6 servings



These freeze well - after cooking, place wax paper between each burger and pack them in a resealable plastic bag. Reheat in the oven at 350* for about 25 to 30 minutes.

Recipe Ingredients for Black Bean Burgers

15 oz. canned black beans, drained and rinsed
1/2 cup vital wheat gluten
1/2 cup plain or italian style bread crumbs
1 teaspoon chili powder
1/2 teaspoon cumin
1/4 cup water
1 tablespoon tomato paste
1/4 cup finely chopped cilantro (optional)
2 cloves garlic
1/2 small onion
2 tablespoons olive oil

Recipe Directions for Black Bean Burgers

  1. Mash the beans with a fork in a mixing bowl. You don't want to puree them, just get them mashed so that no whole beans are left, but you should leave some half beans.

  2. Add the vital wheat gluten, bread crumbs, chili powder, cumin, water, and tomato paste (and cilantro, if using) but don't mix yet.

  3. Use a microplane grater to grate the garlic in (or use a garlic press). Use the large holes in a box grater to grate in the onion.

  4. Mix everything together with a fork, and then proceed to knead with your hands, until the mixture is firm and uniformly mixed (about a minute).

  5. Preheat a heavy-bottomed pan over medium heat.

  6. Divide the burger mixture into six equal pieces. Roll each piece into a firm ball and press using the palm of your hand to form a patty that is about 1 1/2 inch thick.

  7. Pour a thin layer of olive oil into the pan. Cook the patties three at a time for 5 minutes on each side, gently but firmly pressing down on them with a spatula.

  8. Spray olive oil before turning over, for uniform browning. Once cooked, the patties should be very firm when you press down on them.

  9. Serve warm on burger buns!

Categories

Beans, First Course, Main Dish, Super Bowl, Quick, Vegetarian

Nutrition Facts
Serving Size 115.4g
Amount Per Serving
Calories
185
Calories from Fat
52
% Daily Value*
Total Fat
5.8g
9%
Saturated Fat
0.8g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
176mg
7%
Potassium
207mg
6%
Total Carbohydrates
20.2g
7%
Dietary Fiber
4.0g
16%
Sugars
1.2g
Protein
13.1g
Vitamin A 4% Vitamin C 3%
Calcium 5% Iron 9%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in saturated fat
  • No cholesterol
  • Low in sugar
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