Black Bean Burgers
We’ve updated this recipe to amp up the flavour and delicious bean content! It’s still a fun, delicious and healthy vegetarian burger featuring black beans!
- Serving Size 1 burger (with egg & bun)
- Calories 361
- Fat 4 g
- Saturated Fat 1 g
- Cholesterol 31 mg
- Carbohydrate 62 g
- Fibre 13 g
- Sugars 6 g
- Protein 18 g
- Sodium 507 mg
- Potassium 891 mg
- Iron 4 mg
- 2 cans (19 oz/540 mL) no-salt-added black beans, drained & rinsed (yields 4 cups/1 L cooked beans)
- 1/4 cup (60 mL) onion, finely chopped
- 3 cloves garlic, minced
- 1 small jalapeno pepper, finely chopped, if desired
- 2 Tbsp (30 mL) Tex Mex seasoning (see tips)
- 1/4 cup (60 mL) fine bread crumbs
- 1 egg, beaten, optional
- 6 whole wheat hamburger buns
- 1/4 cup (60 mL) plain, low-fat yogurt
- 1/4 cup (60 mL) salsa, heat level as desired
- Romaine, butter or leaf lettuce leaves
- 1 avocado, sliced (optional)
Placed drained beans in a large mixing bowl. With a potato masher or large heavy fork, mash beans into a rough mixture. Do not place in a blender or food processor, mixture should be quite coarse.
Add onion, garlic, jalapeno and Tex Mex seasoning. Stir in just until evenly distributed. Add bread crumbs and beaten egg and combine into a sticky mixture. Cover and refrigerate for at least one hour; can be prepared up to a day in advance to this stage.
Preheat oven to 400°F (200°C).
With slightly damp hands, shape mixture into 6 patties.
Bake in preheated oven, or grill over a medium flame BBQ on a silicon sheet for 7 minutes.
Flip burgers just once, and continue cooking/grilling for another 7 minutes until burgers are heated through.
For a cheeseburger, add cheese during the last 3-4 minutes cooking time after flipping the burgers.
For the toppings, combine salsa and yogurt in a small bowl. Serve burgers with yogurt/salsa sauce, lettuce and avocado (if desired) or other toppings like mayonnaise, pesto, sliced tomatoes, pickles, etc..
This recipe makes 6 large burgers or 12 sliders!
No Tex Mex seasoning? You can use Taco seasoning or make your own seasoning mix by combining 1 tsp (5 mL) each chili powder, cumin, oregano and salt!
The egg is optional, however it does create a firmer burger.
Although this is a firm mixture, we highly recommend using a silicon grilling sheet, cast iron pan or flat top griddle if grilling on the BBQ. If using a cast iron pan or flat top griddle, heat a small amount of canola oil in the pan or on the griddle over medium heat on the BBQ, add patties and cook 7 minutes per side or until lightly browned.
Pretty tasty, I added some chopped jalepenos for some extra kick
Taught this in a cooking class and the participants thoroughly enjoyed!