Whip up these tasty black bean burgers for a great meatless alternative to beef patties, without the added saturated fat. Place it on a whole-wheat bun to make your sandwich a complete protein, and top it off with tomatoes (a good source of vitamin C) to help your body better absorb iron from the beans. Serve the dish with a side of baked sweet potato fries because honestly, what’s a burger without fries?
Vegetarian Black Bean Burgers Recipe
Prep time: 15 minutes
Cook time: 7 minutes
Per 3-ounce patty:
- 115 cal
- 1 g fat
- 35 g carbs
- 210 mg sodium
- 7 g fiber
- 12 g protein
¼ cup rolled oats
1 cup fresh breadcrumbs (roughly a 2-ounce piece of bread)
¼ teaspoon lime zest
¾ tsp chili powder
¼ tsp salt
1 (15 ounce) can black beans, rinsed and drained
1 garlic clove, crushed
½ yellow onion, chopped
1 egg, lightly beaten
1 tsp chopped fresh oregano
2 tablespoons olive oil
- Pulse the oats in a food processor until fine. Transfer into a large bowl with breadcrumbs, zest, chili powder and salt. Whisk together ingredients.
- Combine beans, garlic and onions in the food processor and pulse until mixture becomes a thick paste. Scrape bean mixture into the oat and breadcrumb bowl and mix with a spatula. Add the egg and oregano and stir until just combined.
- With moistened hands, divide the bean mixture into 4 equal portions and shape each into a 3-inch patty.
- Heat oil in a large nonstick skillet over medium heat. Add patties to pan and cook until bottom edges are browned, about 4 minutes. Carefully turn patties over and cook 3 minutes longer or until bottom edges are browned.
Originally posted on August 23, 2013.