This blog is dedicated to high fiber black bean burgers! One of the most underrated super foods in my opinion is the black bean. First let’s look into the nutrition content of black beans.

One cup of cooked black beans packs in:

  • 15 grams protein
  • 15 grams fiber
  • Over half your daily needs of folate
  • Almost half your daily needs of copper, manganese, thiamine
  • A significant source of magnesium, phosphorus and iron

The nutrients in beans help…

  • Improve digestion and overall circulation.
  • Aid in heart health.
  • Fight inflammation.
  • Stabilize blood sugar.
  • Increase satiation (the feeling of being full).

How you can include black beans into your diet?

The next question is how do I include these nutritious beans into my meals? One of my favorite ways to incorporate beans into my diet is through black bean burgers! They’re basically just mashed up beans seasoned just as you would meat, and cooked any way you prefer. 

How to make Black bean Burgers

First: Combine garlic, onion, and green pepper into a food processor until well chopped. Wrap veggie blend in paper towels and squeeze out excess moisture. Remove as much water as possible or the burgers won’t stick together.

Next: Add the drained vegetable mixture to the bowl your mashed black beans.  Stir in the chili powder, cumin and salt and pepper

black bean burger

Then: Combine beaten egg to the bowl. Mix in bread crumbs. Form mixture into 4 or 5 patties.

black bean burgerYou have a few options of how to cook your black bean burgers:

Grill…

  • To grill, place burgers on a well greased grill and cook fro about 4-5 minutes on each side.

Bake…

  •  In the oven bake patties at 375 degrees F on a lightly oiled baking sheet, for 10 minutes on each side.

Stove top…

  • Using a grill pan, cook for 4-5 minutes on each side.

Don’t forget your toppings!

Now for mine, I personally like to make a homemade chipotle mayo but you can always buy your own or add different preferred toppings.

Chipotle Mayo Sauce
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Try out this chipotle mayo sauce to top your burgers whether they be beef, turkey, or black bean!
Author Rebecca Bitzer MS RD LD
Chipotle Mayo Sauce
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Try out this chipotle mayo sauce to top your burgers whether they be beef, turkey, or black bean!
Author Rebecca Bitzer MS RD LD
Ingredients
Servings:
Units:
Instructions
  1. Add all the ingredients to a food processor or blender and puree until smooth. Season with salt and pepper to taste.
  2. Serve with burgers on a bun topped with lettuce, tomato, cheese, avocado, or any other desired toppings! Enjoy!
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Wanting more beans?  The next step is to check out some of our favorite black bean recipes:

Join us on our next Facebook Live episode coming up on 2/2/19 at 11am featuring this Black Bean Burger recipe with Registered Dietitians Klara and Kaitlin will be whipping up a batch of these black bean burgers!

Looking for more recipes ideas and how to meal plan for you and your family?  Reach out to us at 301-474-2499 or at admin@rbitzer.com to set up an appointment with on of our Registered Dietitians!

Blog contributions by Rachael May, dietetic intern.

Black Bean Burgers
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Rating: 0
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Rate this recipe!
Print Recipe
An RBA favorite! Black bean burgers are loaded with protein, and are so cheap. That's right. Eating healthy can be cheap. Hence why this is our favorite.
Author Rebecca Bitzer MS RD LD
Servings
4 servings
Servings
4 servings
Black Bean Burgers
Votes: 0
Rating: 0
You:
Rate this recipe!
Print Recipe
An RBA favorite! Black bean burgers are loaded with protein, and are so cheap. That's right. Eating healthy can be cheap. Hence why this is our favorite.
Author Rebecca Bitzer MS RD LD
Servings
4 servings
Servings
4 servings
Ingredients
Optional Toppings
Servings: servings
Units:
Instructions
  1. Heat a grill or grill pan over medium-low heat. In a food processor, pulse onion and garlic until finely chopped. Add one can of black beans, cilantro, parsley, egg, and red pepper flakes. Pulse to combine.
  2. Transfer mixture to a large mixing bowl; add the remaining can of black beans and the breadcrumbs. Season with salt and pepper - to taste - and mix until well combined.
  3. Divide mixture into four and form into patties. Place on hot oiled grill over medium-low heat and cook about six minutes per side or until heated through.
  4. Toast hamburger buns on a grill. Place a burger on the bottom of each bun. Top with lettuce, tomato, and ketchup. Cover the burgers with the top of the bun and serve. Enjoy!
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