Black Bean Burgers

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Ingredients: 

  • 1 cup cooked black beans
  • 1 cup cooked kidney beans
  • 1/2 cup rolled oats
  • 1 medium onion, quartered (if using a food processor) or diced if mixing manually  
  • 1 egg
  • 1-2 cups of shredded cheese (optional) – I like to use 1/2 cup of shredded parmesan, and 1/2 cup of a cheddar-jack blend
  • 1 Tbsp. Onion powder
  • 1 Tbsp. Garlic powder
  • 1/2-1 Tbsp. Cajun seasoning 
  • Olive oil for skillet – variable amount for cooking

(Yields about 5-6 burgers, depending on desired patty size)

Directions: 

  1. In a large bowl, combine beans, oats, quartered onions, cheese, spices, and the egg. Mix together enough to spread the egg evenly throughout the ingredients.IMG_3309.JPG
  2. Transfer the mixture from the bowl into a food processor, or a blender. Pulse until texture becomes slightly homogenized. (See picture below)IMG_3311.JPG
    3.  Shape the mixture into desired patty size. You can either start cooking these patties immediately, or you can refrigerate them for 1+ hours to firm them. (I typically cook them right away; this recipe holds together nicely)

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4. Add about 1-2 Tbsp. of olive oil to the bottom of a large skillet pan. Warm oil over a medium heat, until oil starts to sizzle. 

5. Place 3-4 patties onto the skillet pan at a time, cooking each side for about 5 minutes, or until the color starts on the side being cooked. Add oil as needed, for optimal results in-between batches.

 

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6. Once each side of the black bean patty has achieved a firm texture and the dark brown color as shown above, transfer it to a plate, and enjoy! 

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These black-bean burgers keep very well in the freezer. When I make them, I like to triple or quadruple the batch so I can have plenty of leftovers to bring to work or class! 

 

Nutrition Facts per serving: Yields approximately 5-6 servings

Calories: 208

Total Fat: 8 g
Saturated Fat: 4 g
Monounsaturated Fat: 1 g
Polyunsaturated Fat: 1 g
Trans Fat: 0 g

Sodium: 401 mg

Potassium: 302 mg

Total Carbohydrates: 21 g
Dietary Fiber: 6 g
Sugar: 1 g

Protein: 14 g

Vitamin A: 5% DV

Vitamin C: 1% DV

Calcium: 25% DV

Iron: 10% DV