Black beans make the best veggie burgers. They are a delicious, nutritious, low-fat alternative to regular ground beef burgers. Their rich taste and meaty texture makes them a favorite among vegetarians and carnivores alike. Corn, cilantro, cumin, and a little kick of cayenne give our bean burgers an irresistible hint of Tex-Mex style that is only improved by a slice of creamy avocado.
15 minute prep
- 1 (15 ounces) can of black beans, drained and rinsed
- ½ small red onion, chopped
- 2 large eggs
- 1 small jalapeño, deseeded and chopped
- ¼ cup frozen corn, thawed
- ¼ cup breadcrumbs
- 3 tablespoons chopped cilantro (optional, see Chef Tips)
- ½ teaspoon ground cumin
- ¼ teaspoon cayenne, or to taste
- 2 tablespoons olive oil
- Combine the black beans, red onion, and eggs in a food processor. Blend until you have a chunky hummus-like texture, leaving some large or whole black bean pieces.
- Transfer the black bean mixture to a bowl and combine with the remaining ingredients. Mix well. Form into 4 patties.
- Heat 2 tablespoons of olive oil in a skillet over medium-high heat. Drop the patties into the pan. (Do this in batches if you need, so as not to crowd the pan.) Cook for 5 minutes, then carefully flip and cook for another 5-7 minutes, or until golden and cooked through. Serve immediately on a whole-wheat bun with smashed avocado, tomato and lettuce.
If you’re not a fan of cilantro, try to use a mix of 2 tablespoons of chopped fresh parsley and 1 tablespoon of chopped mint.
These burgers will keep up to 3 days in the fridge, so they can be made ahead of time. After cooking, cool them on a wire rack, then refrigerate or freeze them. To defrost them, transfer them to the refrigerator for 3-4 hours, or run cold water over them until they are soft. When you are ready to eat the burgers, reheat in a lightly oiled skillet.
Nutrition Facts (per servings)
Calories: 232; Fat: 10g; Saturated Fat: 2g; Polyunsaturated Fat: 2g; Monounsaturated Fat: 6g; Carbohydrates: 26g; Sugar: 2g; Fiber: 8g; Protein: 11g; Sodium: 233mg
Registered Dietitian Approved
Your recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society
This recipe was originally published on Cook for Your Life. It is used by permission.