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Basic Bean Burger
10 min prep time
15 min cook time
8servings
Recipe by
Jennifer Lamplough
Source
Diabetic Cooking Made Simple
Photo by
Adobe Stock
How to Make Basic Bean Burger
Looking for a tasty, protein-filled burger that's budget-friendly and perfect for Meatless Mondays? This healthy take on the classic is less expensive, heart-healthy, and ready to go from items you probably already have in the pantry. For more Southwestern flavor with less carbs, serve each bean burger in lettuce wrap topped with 1 tablespoon salsa and an avocado slice. This also makes a great meatless filling for a taco or burrito. But if you want a more classic taste, serve on a whole grain bun with 1 slice of cheddar cheese, a large lettuce leaf, and a thick slice of tomato.
10 min prep time
15 min cook time
8servings
1 burger
Print Recipe >
Step-By-Step Instructions:
-
Add 1 1/2 cups of the beans to a large bowl with the onions. With a fork or potato masher, mash until mostly smooth (will be slightly chunky from onions). Note: If you have a food processor, you can blend until smooth then put in a bowl.
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Add the remaining beans, the cooked grain, egg, garlic powder, salt and pepper. Stir until well combined.
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Form bean mixture into 8, 1/2-inch thick patties.
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Add cooking spray to a non-stick skillet over medium heat. Add bean patties and cook about 2-3 minutes per side, until slightly brown. Work in batches if your pan is not big enough to hold all 8 burgers.
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Store in an airtight container in the refrigerator for up to 1 week or wrap individually in freezer bags or containers and freeze up to 6 months (freeze cooked burgers only, do not freeze the raw burgers).
Nutrition facts
8 Servings
-
Serving Size
1 burger
- Amount per serving Calories 110
- % Daily value*
-
Total Fat
1g
1%
- Saturated Fat 0g 0%
- Trans Fats 0g
- Cholesterol 25mg 8%
- Sodium 270mg 12%
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Total Carbohydrate
20g
7%
- Dietary Fiber 3g 11%
- Total Sugars 1g
- Added Sugars 0g 0%
- Protein 6g
- Potassium 340mg 7%
Ingredients
canned beans (any type) (drained and rinsed)
2 (15-ounce) cans
yellow onion (minced)
1/2 cup
cooked whole grain such as brown rice, oatmeal, or quinoa
1 cup
eggs
1 large
garlic powder
1 tsp
salt
1/2 tsp
ground black pepper
1/2 tsp
nonstick cooking spray
1 spray, 0.25g
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Reviews & Ratings
Recommended
Not recommended
Also be aware that this is a messy recipe.