Healthy Black Bean Burgers
Best Healthy Black Bean Burgers are easy to make with black beans, leftover rice and veggies, then can be baked, pan fried, or grilled!
Servings: 7 patties
Calories: 395kcal
Ingredients
Black Bean Patty:
- 1 cup white or brown rice cooked (measured after)
- 2 x 14 oz cans low sodium black beans drained & rinsed
- 2 large eggs
- 3/4 cup (1 small) grated zucchini liquid squeezed out (measured after)
- 1 medium onion minced or pureed
- 2 large garlic cloves minced or grated
- 1 cup oat flour or whole grain breadcrumbs (I prefer latter)
- 1 1/4 tsp salt
- 1 tsp cumin
- 1 tsp chili pepper in adobo sauce minced (more to taste)
- 2 - 3 tbsp oil for frying
Burger (use your imagination):
- 7 burger buns
- Cheese mozzarella, white cheddar or (jalapeno havarti go well))
- Lettuce use in place of a bun for low carb version
- Tomato slices
- Red onion slices
- Pickles
- Avocado sliced/mashed or easy guacamole recipe
- Ketchup and mustard
Instructions
- Cook rice as per package instructions.
- In the meanwhile, in a large bowl, add beans and mash with a masher until coarse puree with some bean chunks forms. It doesn't have to be smooth, in fact coarser texture means "meatier" burger.
- Add eggs, zucchini, onion, garlic, oat flour, rice, salt, cumin, pepper in adobo, and mix with spatula very well.
- Preheat large non-stick ceramic or well-seasoned cast iron skillet on low - medium heat and swirl 1-2 tbsp of oil to coat it generously.
- Scoop 1/2 cup for smaller or 3/4 cup mixture for larger burgers and form into a patty. Place on a skillet and proceed doing the same with remaining mixture until skillet is full.
- Cook patties undisturbed for 5-7 minutes per side. Flip with flat spatula carefully with a quick single flip. Other side will cook faster as skillet gets hotter.
- Optional: Top desired amount of patties with a bit of melted cheese, cover and cook on low until cheese is melted.
- Assemble burger on a bun with your favorite toppings. Serve immediately.
Notes
- Store: Refrigerate cooked patties in an airtight container for up to 5 days.
- Freeze: Cook, cool and store in airtight container up to 3 months.
- Meal prep: Lay patties on a baking sheet lined with parchment paper, freeze completely and transfer to a large Ziploc bag. Cook from frozen following recipe's instructions + 5 minutes.
- Sub chipotle in adobo sauce with 1 tsp smoked paprika.
- Grill for 7 - 9 minutes each side on a grilling mat or foil sprayed with cooking spray.
- Bake in oven at 400 degrees for 20-25 minutes, flipping halfway through.
Nutrition
Serving: 1patty | Calories: 395kcal | Carbohydrates: 40g | Protein: 9g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 47mg | Sodium: 589mg | Fiber: 5g | Sugar: 1g