Black Bean Burger
A hearty, homemade black bean burger packed with fiber and plant-based protein. Served on a whole wheat bun with fresh toppings, it's a satisfying and healthy twist on a classic American favorite.
For 4 servings
- prep
Prepare the bean mixture.
1.In a large bowl, add the rinsed and dried black beans.2.Mash about half of the beans with a fork or potato masher, leaving the other half whole for texture.3.In a small pan, heat 1 tsp of the olive oil. Sauté the chopped onion and garlic until softened, about 3-4 minutes.4.Add the cumin, smoked paprika, and chili powder, cooking for another 30 seconds until fragrant.TIPDrying the beans thoroughly is key to preventing mushy burgers. Spread them on a paper towel-lined tray for a few minutes before mashing. - mix
Combine and form the patties.
1.Add the sautéed onion mixture to the mashed beans.2.Stir in the breadcrumbs, salt, and pepper.3.Mix everything together until just combined. Do not overmix.4.Divide the mixture into 4 equal portions and shape them into patties about 1/2-inch thick.TIPIf the mixture feels too wet, add a tablespoon more of breadcrumbs. If too dry, add a teaspoon of water. - fry
Cook the black bean patties.
1.Heat the remaining olive oil in a large non-stick skillet over medium heat.2.Carefully place the patties in the skillet and cook for 4-5 minutes per side, until golden brown and heated through.3.During the last minute of cooking, place a slice of cheese on top of each patty to melt.TIPHandle the patties gently as they can be more delicate than meat burgers. Use a wide spatula for flipping. - assemble
Assemble the burgers.
1.While the patties are cooking, lightly toast the whole wheat buns.2.Place a lettuce leaf on the bottom bun.3.Top with the cooked black bean patty with melted cheese.4.Add a slice of tomato and red onion.5.Place the top bun on and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For a firmer patty, you can bake them on a lightly greased baking sheet at 375°F (190°C) for 10 minutes per side.
- 2Make the patties ahead of time and refrigerate for up to 2 days. Cook them just before serving.
- 3These patties are freezer-friendly. Place uncooked patties on a parchment-lined tray, freeze until solid, then transfer to a freezer bag for up to 3 months.
- 4Feel free to add other finely chopped vegetables like bell peppers or corn to the patty mixture for extra flavor and nutrients.
- 5A dollop of Greek yogurt or avocado makes a great, healthy sauce for these burgers.
Adapt it for your goals.
Vegan
Use a vegan cheese alternative and ensure your whole wheat buns are free from dairy and eggs.
gluten freeGluten free
Substitute the whole wheat breadcrumbs with gluten-free breadcrumbs and serve on certified gluten-free buns.
spicySpicy
Add 1 finely chopped jalapeño (seeds removed for less heat) to the onion and garlic mixture for a spicy kick.
high proteinHigh protein
Add 1/4 cup of cooked quinoa or 2 tablespoons of nutritional yeast to the patty mixture to boost the protein content further.
Why this is on our healthy list.
Excellent Source of Fiber
Black beans and whole wheat buns are packed with dietary fiber, which promotes digestive health, helps regulate blood sugar, and contributes to a feeling of fullness.
Rich in Plant-Based Protein
This burger provides a substantial amount of protein from black beans, essential for muscle repair, immune function, and overall body maintenance, without the saturated fat of red meat.
Heart-Healthy
Being low in saturated fat and cholesterol, this burger is a heart-friendly choice. The fiber and antioxidants from the beans and vegetables also support cardiovascular health.
Complex Carbohydrates for Energy
The whole wheat bun provides complex carbohydrates, which offer a slow and steady release of energy, unlike the sharp spikes from refined grains.
Frequently asked questions
Yes, this black bean burger is very healthy. It's high in plant-based protein and dietary fiber from the beans and whole wheat bun, which supports digestion and keeps you full. It's also much lower in saturated fat compared to a traditional beef burger.
