The health benefits of a plant-based diet have been proven by research. But what do you do if you can’t imagine going without some of your favorite foods — like burgers? Fortunately, there are delicious meatless versions, like the Black Bean Burger.
Beans are a great source of protein, fiber, iron, calcium and a slew of other nutrients. A cup of cooked black beans serves up 16 grams of protein — more than a 3-ounce serving of ham.
These black bean burgers come out juicy, delicious, and full of flavor. By dehydrating the black beans first and gently pulsing them to combine, these burgers are firm without the mushy result of many black bean burger varieties.
Black Bean Burgers
- 2 cans black beans, drained and rinsed
- 2 shallots or one medium-sized onion, finely chopped
- 1 green bell pepper, finely chopped
- 4 garlic cloves, minced
- 1 Tbsp. chili garlic sauce
- 1/2 cup cashews
- 1/2 cup crumbled feta
- 3 Tbsp. olive oil, divided
- 1 egg
- ¾ cup panko bread crumbs
- Heat oven to 350 degrees.
- Spread beans on a lined baking sheet, separating beans as much as possible.
- Roast for 20 minutes, until beans are mostly split open and the skin is beginning to look crunchy. Allow beans to cool while preparing the other ingredients.
- Heat 2 tablespoons of oil in a medium skillet over medium-high heat. Add onion and pepper, and cook until softened, stirring frequently. Add garlic and cook until fragrant, stirring constantly.
- Add chili garlic sauce and stir/cook until combined, less than a minute.
- Transfer contents to a large mixing bowl.
- Chop cashews and beans separately in the food processor or blender with a pulse setting. Pulse until roughly chopped.
- Add food processor contents to a mixing bowl. Add egg, crumbled feta, breadcrumbs, and salt and pepper to taste.
- Fold together gently. Make bean mixture into patties of desired size.
- Heat 1 tablespoon oil in a non-stick pan over medium heat. Add bean patties, allowing room between them, and cook until they brown, about 5 minutes. Gently flip and cook until the other side is browned, about 5 minutes longer.
- Serve on whole wheat buns with desired condiments.
Recipe makes ~8 black bean patties
Nutrition information for 1 patty:
Calories 227 | Fat 11 g | Carbohydrates 23 g | Protein 9 g
Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. A native of Enköping, Sweden, she moved to Knoxville, Tennessee where she later earned a Bachelor of Science in Nutrition with a minor in Business Administration and holds a Master of Science in Public Health Nutrition from the University of Tennessee. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.
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