4.36 from 71 votes
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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%
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

33 responses to “Black Bean Burgers

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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.

    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.

    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!

  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.

    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?

  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!!

  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!!

  5. I made these this week for my fiance and I and I must say, they are incredible. My fiance (who grew up in a meat and potatoes family and pours salt on everything) said he’d take them any day over a Bubba burger . The only disclaimer I’ll say is that if you’re doubling the recipe make sure you don’t overload your food processor. I did and the ingredients got very thick and tough to work with. I added a tiny bit of certified olive oil but that’s the only modification I made. NO SALT! And they taste amazing ..so much flavor. I also cooked them longer because I want a nice crispy outer layer. Amazing !!

  6. I made these last night, from the How Not to Die cookbook. They did NOT look like the picture. The flavor was fine, but mine came out of the food processor looking like a thick paste. The recipe reads as if the onion and mushrooms should be chopped before adding to the dry ingredients. Next time, I’ll add them as larger pieces. Any other tips on how to get it to resemble the patty in the photo, where you can see pics of the actual ingredients?

    1. We made them for the first time tonight and had the same result; a thick paste describes exactly what the texture was like after the food processor, so I wonder what we’re doing wrong. The burgers were dry. The flavor was disappointing. The picture looks so juicy! :(
      I suspect we may have processed it too long. I’d really like someone to tell us what we did wrong.

  7. I made these tonight and cut the walnuts and tahini in half to cut the fat (used 1/4 c walnuts and 1/4 c more oats, and added more chopped mushrooms), and they still turned out wonderful. I wonder if I used the full amount of walnuts and tahini if they’d come out more like the picture (the moist-looking juicy burger in the pic made me want to make these)? Mine look a bit drier and lighter in color than the picture, but they held together perfectly and crisped up nicely in the oven. They are nice and crisp outside and moist inside. High five!

  8. Tried this yesterday and mine looked like yellow cookies, quite dry. Would love to know how you got the texture and juicyness of the one in the picture?

  9. Sodium 365mg PER BURGER?

    ARE YOU KIDDING? THIS IS MORE THAN TWICE THE RECOMMENDED SODIUM INTAKE PER SERVING FOR A HEALTHY PERSON…

    1. Not sure if flax is used here to help bind… A good sub for that is psyllium husk, ground chia or simply bread crumbs (store bought or your own). I’d even try cooked quinoa.

  10. I have been perfecting a healthy black bean burger recipe for the last couple years, and this one was slightly better than mine AND less messy, which makes me a little bit angry. But at least now I can stop working on mine.

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