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Hearty, flavorful, and satisfying black bean burgers that don't fall apart! Packed with spices like cumin and smoked paprika, these low-sodium patties are perfect for a healthy weeknight meal.
For 4 servings
Prepare the base
Sauté the onion
Mix and form the patties
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Hearty, flavorful, and satisfying black bean burgers that don't fall apart! Packed with spices like cumin and smoked paprika, these low-sodium patties are perfect for a healthy weeknight meal.
This american recipe takes 30 minutes to prepare and yields 4 servings. At 0 calories per serving with 0g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the burgers
Replace the egg with a flax egg. To make one, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it sit for 5 minutes to thicken.
Substitute the panko breadcrumbs with certified gluten-free breadcrumbs or an equal amount of rolled oats, pulsed a few times in a food processor.
Add 1 finely chopped jalapeño (seeds removed for less heat) to the onion while sautéing for an extra kick.
Make smaller, slider-sized patties. Omit the chili powder if your kids are sensitive to spice.
Black beans provide a substantial amount of protein, which is essential for muscle repair and overall body function, making it a great meatless option.
The fiber from black beans and vegetables aids in digestion, promotes gut health, and helps you feel full and satisfied for longer.
This low-sodium recipe is excellent for maintaining healthy blood pressure. Black beans also contain antioxidants and minerals that support cardiovascular health.
Black beans are a good source of important minerals like iron, magnesium, and folate, which support energy levels and cell health.
Yes, black bean burgers are a very healthy option. They are high in fiber, plant-based protein, and complex carbohydrates, while being low in saturated fat and cholesterol. This low-sodium version is particularly good for heart health.
One homemade low-sodium black bean burger patty has approximately 200-250 calories, depending on the exact ingredients used. The calories come from the beans, breadcrumbs, and oil.
The most common reasons are too much moisture or not enough binder. Ensure you dry the beans very well and don't skip chilling the patties before cooking. If the mixture still feels too wet, add a little more breadcrumbs.
Absolutely! Place the patties on a parchment-lined baking sheet and bake at 375°F (190°C) for 10-12 minutes per side, until firm and lightly browned. They will be less crispy than the pan-fried version.
Yes, they freeze well. Cook the patties as directed, let them cool completely, then wrap individually and freeze. Reheat in a skillet, oven, or microwave.