EXTRA HEALTHY BLACK BEAN BURGERS
Don't be fooled! These are also extra delicious! In addition to being full of veggies and heart healthy black beans, these also have the addition of cholesterol lowering oats. These are featured weekly in our home.
Provided by mermer2
Categories Black Beans
Time 35m
Yield 4 patties, 4 serving(s)
Number Of Ingredients 13
Steps:
- combine the first 10 ingredients in a bowl and mash together with a potato masher (or use the back of a large fork) just until only a few whole black beans are remaining. then stir for another minute with a large spoon to make sure the ingredients are well mixed.
- let the mixture sit while you heat 2 tbsp olive oil in a large frying pan.
- on a sheet of wax paper, spread out a 1/4 cup of the cornmeal evenly.
- divide the black bean mixture into 4 equal parts and begin flattening them into patty shape.
- press each patty onto the cornmeal and cover the tops with the remaining 1/4 cup of cornmeal.
- once they are coated with cornmeal, begin placing the patties onto the hot frying pan.
- cook for around 7 minutes per side.
- when finished cooking, allow them to sit on paper towels for a minute. then place on wheat buns and top with fresh guacamole or pico de gallo.
SPICY BLACK BEAN BURGERS
These burgers are spiced to perfection. To make them even spicier, you could melt jalapeno soy cheese on each patty and serve topped with salsa. From HOW IT ALL VEGAN. Calories: 189.5 Fat: 3.5 g Carbohydrates: 32.5 g Protein: 8 g
Provided by BurtonFanatic
Categories Lunch/Snacks
Time 25m
Yield 1 patty, 6 serving(s)
Number Of Ingredients 14
Steps:
- On a small plate, set aside flour for coating. In a medium saucepan, sauté the onion, garlic, oregano, and hot peppers in oil on medium-high heat until the onions are translucent. Add the peppers and sauté another 2 minutes, until pepper is tender. Set aside.
- In a large bowl, mash the black beans with a potato masher or fork. Stir in the vegetables (including the corn), breadcrumbs, cumin, salt, chili powder, and parsley. Mix well. Divide and shape into 6 patties.
- Lay down each patty in flour, coating each side. Cook on a lightly oiled frying pan on medium-high heat for 5-10 minutes or until browned on both sides.
Nutrition Facts : Calories 172.4, Fat 3.2, SaturatedFat 0.5, Sodium 590.9, Carbohydrate 29.7, Fiber 7.1, Sugar 1.8, Protein 7.3
HEALTHY LOW-FAT BLACK BEAN VEGGIE BURGERS
This is the first veggie burger I have ever tried and I was very impressed. I am not vegetarian, But I really enjoyed these! I don't know how these compare up to other black bean burgers, but I know these are super cheap, healthy, and very yummy! I found this recipe somewhere on Google and changed it to my tastes. I don't think they will hold up enough to be just thrown on the BBQ because these are soft burgers, but if you refrigerate your leftovers they are nice and firm and work in the oven or BBQ the next day after they were fried. Don't be scared to lightly fry these because they are so low fat anyways, so you still aren't hurting yourself! Enjoy!
Provided by I Cant Believe Its
Categories Lunch/Snacks
Time 20m
Yield 3 burgers, 3 serving(s)
Number Of Ingredients 9
Steps:
- In a large bowl, mash the beans until almost smooth (or puree with the onions).
- Add onions and the rest of the ingredients, except the oil, adding the flour a tablespoon at a time until the mixture is at your desired consistency.
- Form bean mixture into flat patties and fry patties in a small amount of oil until slightly firm.
- Serve topped with hummus or a Greek feta salad salad dressing, spread on a whole wheat bun. I tried these with the usual ketchup and they weren't nearly as good -- trust me.
Nutrition Facts : Calories 112, Fat 0.8, SaturatedFat 0.2, Sodium 50.4, Carbohydrate 20.9, Fiber 6, Sugar 0.9, Protein 6.5
BLACK BEAN BURGER
Make some healthy, hearty vegan burgers layered with avocado and served with a fresh crunchy carrot and cucumber salad alongside. They're full of goodness
Provided by Katy Gilhooly
Categories Dinner
Time 50m
Number Of Ingredients 19
Steps:
- Put the wholemeal bread and walnuts in a food processor and pulse to make fine crumbs.
- Prick the sweet potatoes with a fork and microwave for 5-10 mins until soft. Cut in half and scrape the cooked centres into the food processor with the bread and walnut crumbs. Make sure the beans are drained thoroughly then add them to the processor with the paprika, cumin, onion granules, and tomato puree. Season generously and pulse until the mixture is mostly smooth and holding together. Divide the mix into 4 patties and chill for 20 mins to firm up.
- Meanwhile make the side salad by mixing the cucumber, carrot, coriander, lime juice and rapeseed oil together. Season and put to one side.
- Heat the oil in a large non-stick frying pan over a medium heat. Add the patties and fry for 4-5 mins on each side until golden and hot through. Place a small handful of rocket into each burger bun. Top with the tomato slices, burgers, and then avocado. Add a dollop of coconut yogurt or burger sauce of your choice. Serve with the carrot and cucumber salad alongside.
Nutrition Facts : Calories 509 calories, Fat 27 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 45 grams carbohydrates, Sugar 16 grams sugar, Fiber 14 grams fiber, Protein 14 grams protein, Sodium 0.43 milligram of sodium
SPICY BLACK BEAN BURGERS WITH OATS
Here is a healthy vegetarian alternative to your typical hamburger. I have included several spicy ingrecients to kick up the blandness of the black beans and oats.
Provided by Andtototoo
Categories Black Beans
Time 35m
Yield 5-6 serving(s)
Number Of Ingredients 13
Steps:
- Heat a nonstick frying pan over medium heat until hot. Add the oil and when it is warm, add the onion. Stir-fry for 5 minutes.
- Add the jalapeno peppers and cook for another 2 minutes, stirring occasionally.
- Add the garlic and cook for another 2 minutes, stirring occasionally.
- Turn off heat and stir in the chili powder, ground cumin and oregano. Remove from heat and set aside to cool.
- Meanwhile, rinse and drain (several times) the black beans and then put them into a large mixing bowl.
- Roughly mash the black beans with a potato masher or a fork.
- Add the uncooked oats and stir to combine.
- Add the cooked onions and stir to combine.
- Add the eggs,cilantro (more or less depending on how much you like cilantro), salt and pepper. You can add a bit more pepper if desired.
- Mix well and form into patties. They are easier to fry if you make a smaller size pattie and use a smaller hamburger bun.
- Heat a frying pan over medium-high heat and cook 4-5 minutes on the first side, or until well browned. Carefully flip over the burgers and cook about 3 minutes on the second side. Like most vegetarian burgers, they can crumble, so extra care needs to be taken when frying them.
- Serve with your favorite garnishes.
BLACK BEAN BURGERS
Make and share this Black Bean Burgers recipe from Food.com.
Provided by ammdmorrow
Categories Lunch/Snacks
Time 21m
Yield 7-8 burgers, 6-8 serving(s)
Number Of Ingredients 7
Steps:
- In food processor put first 6 ingredients and process until blended. I left some carrots chunky.
- Add oats and stir to mix well.
- Let sit for 20 minutes to soften oats.
- Preheat oven to 400degrees.
- Roll into burger patties and put on baking sheet- I used a cast iron griddle to help with non-stick and to keep it fat free. You can spray baking sheet w/ oil prior to placing burgers on it.
- Bake 8 minutes on each side. The recipe says you can also "fry" burgers in non-stick fry pan.
- Serve w/ whole wheat buns w/ toppings of choice. Enjoy this recipe made 7 good sized burgers.
- You can also freeze these after cooking and reheat. I am planning on taking these camping.
Nutrition Facts : Calories 312.1, Fat 2.6, SaturatedFat 0.5, Sodium 307.5, Carbohydrate 56.8, Fiber 15.5, Sugar 1.4, Protein 17.7
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- Drain and rinse black beans. Pat with a paper towel to remove excess water. Pour into a large mixing bowl and gently mash with a fork just until chunky. Add the breadcrumbs, eggs, cheese, sriracha, spices, and cilantro. Mix to combine.
- Cover the mixture and refrigerate for 15-20 minutes. This step will help the breadcrumbs or other grain absorb the excess moisture so they don’t fall apart.
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- Heat up a skillet with 1 tablespoon olive oil. Once hot, add the onions, peppers, and mushrooms and cook for 3-4 minutes until the veggies are starting to brown. Sprinkle with salt and pepper. Add in the garlic and cook for 2 more minutes. Set aside to cool.
- While the veggies are cooling, mash up the black beans using the back of a fork, leaving some whole for added texture.
- Add the mashed black beans, cooked veggies, breadcrumbs, egg, spices, salt, and pepper to a medium-size mixing bowl and stir to combine. Using your hands form 4 even size burgers. I have found that a 1/3 cup measuring cup made 4 perfect size burgers. Place the burgers onto a parchment-lined baking sheet and place the burgers into the freezer for 15-20 minutes to allow them to firm up.
- Heat up a skillet to medium heat with 1 tablespoon avocado or grape-seed oil. Once the oil is hot, add the burgers and cook for 5-6 minutes per side.
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