4.74 from 15 votes
Print Recipe

Black Bean Burgers

There can never be enough ways to get beans into your daily meals. This is one of the best. Serve on toasted 100% whole-grain bread with all the fixings. These burgers freeze well, so consider doubling the recipe so you’ll have them ready for just-thaw-and-indulge moments.

Course Main Course
Cuisine American
Difficulty Easy
Makes 4 burgers
Daily Dozen Foods Beans, Flaxseeds, Herbs and Spices, Nuts and Seeds, Other Vegetables, Whole Grains
Servings 4 servings
Calories 304 kcal

Ingredients

  • 1 cup old-fashioned rolled oats
  • 1/2 cup walnut pieces
  • 1 1/4 inch piece fresh turmeric (or ¼ teaspoon ground) grated
  • 1/2 cup red onion chopped
  • 1/3 cup mushrooms chopped
  • 1 1/2 cup cooked or 1 15-ounce BPA-free can or Tetra Pak salt-free black beans rinsed and drained
  • 2 tablespoons tahini or almond butter
  • 1 tablespoon ground flaxseeds
  • 1 tablespoon nutritional yeast
  • 1 tablespoon fresh parsley chopped
  • 2 teaspoons white miso paste
  • 1 teaspoon onion powder
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1 teaspoon Savory Spice Blend

Instructions

  1. Preheat the oven to 375ºF. 

  2. Pulse the oats, walnuts, and turmeric in a food processor until they are finely ground. Add the onion, mushrooms, beans, tahini, and flaxseeds and pulse until well combined. Add the remaining ingredients and pulse to mix well. 

  3. Pinch some of the mixture between your thumb and index finger to test whether it holds together. If the mixture is too wet, add more oats. If the mixture is too dry, add a little water, 1 tablespoon at a time. Transfer the mixture to a work surface and divide into four equal portions. Shape each into a patty about ½-inch thick and transfer to a plate. Refrigerate for 30 minutes. 

  4. Line a baking sheet with a silicone mat or parchment paper and arrange the burgers on it. Bake until hot and lightly browned, turning once, about 25 minutes. Serve hot, as desired.

Nutrition Facts
Black Bean Burgers
Amount Per Serving (1 burger)
Calories 304 Calories from Fat 144
% Daily Value*
Total Fat 16g 25%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 365mg 15%
Potassium 448mg 13%
Total Carbohydrates 31g 10%
Dietary Fiber 9g 36%
Sugars 1g
Protein 12g 24%
Vitamin A 4.1%
Vitamin C 4.1%
Calcium 6.2%
Iron 18%
* Percent Daily Values are based on a 2000 calorie diet.
Discuss

19 responses to “Black Bean Burger

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  1. I think the nutritional values were miscalculated by using that amount of dry beans. A 500 calorie burger didn’t sound too healthy to me so I checked it in a recipe calorie calculator and got closer to 300 per serving with cooked beans.




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    1. I think you are right – I calculated about 342 calories per burger. Great nutrition though, not empty calories like some other 500 calorie burgers out there.




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    2. Oh thank you, we will check it out again! We are using a cool new tool for the calculation but want to make sure it’s accurate!




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  2. I made these today and they’re great. Decent texture and the colour is good if a “traditional colour burger” is called for.

    I actually made 8 patties that were smaller and likely thinner as I was feeding them to my 3 children (all under 8yrs); cooking time was reduced. They loved them, although full disclosure is that I put some tomato ketchup on them for the boys and my girl had a little Vegenaise. Served them without baps alongside homemade roast potatoes, broccoli and carrots.

    My wife and I have just had one with dinner and it’s a thumbsup from us.

    Thanks Dr G, looking forward to the cooking book and more recipes.




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    1. Stlll a lot of sodium, even if the miso or soy has healthy effects. If someone has hypertension or kidney disease not a good idea. Again any suggestions as to substitutes for some of the miso?




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  3. I turned these into meatballs instead to have with pasta and they were a delight! Will try them in burger form now I’ve found burger buns that don’t have a tonne of unhealthy ingredients!!




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  4. These are fantastic. My 4 and 7 year olds loved them. We had them without buns and the kids just dipped them in ketchup and ate them like finger foods. We had them with a side of homemade baked fries, and a tomato &dill salad. The next day we crumbled them into a garden salad…resulting in my 7 year old eating the whole salad. yay Dr Gregor!!




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