Black Bean Burger Recipe

by Mayo Clinic Staff

Black beans are a smart choice for a veggie burger because of their fibrous skins and starchy quality- a kidney bean might do the job equally well.


Black Bean Burger Recipe

Ingredients:

*6 servings

• 1 1/4 cups dried black beans, picked over and rinsed, soaked overnight, and drained

• 3 cups water

• 1 bay leaf

• 2 plum (Roma) tomatoes, peeled and seeded then diced

• 1 yellow onion, chopped

• 4 cloves garlic, minced

• 1 tablespoon tomato paste

• 1 tablespoon wine vinegar

• 1 chipotle chili in adobo sauce, minced

• 1 3/4 teaspoons ground cumin

• 1 teaspoon salt

• 1 1/2 tablespoons canola oil

• 1/2 red bell pepper (capsicum), seeded and chopped

• 1/2 cup cooked brown rice

• 1/4 cup chopped pecans

• 1 green (spring) onion, thinly sliced

• 1 egg, lightly beaten

• 3/4 cup fresh whole-grain bread crumbs

• 6 whole-grain hamburger buns

• 6 slices tomato

• 6 slices red onion

• 3 limestone lettuce leaves, halved


Preparation:

• In a large saucepan over high heat, combine the beans, water and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaf.

• While the beans are cooking, combine the tomatoes, half the yellow onion, half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin and 1/4 teaspoon of the salt in a small saucepan over medium-high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally, until the liquid is reduced and the mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to cool.

• In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining yellow onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the remaining garlic and saute until they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the salt, transfer the mixture to a bowl and let cool. Set the pan aside.


• In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into 6 patties, each about 3/4-inch thick.

• In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning once, until nicely browned on both sides and heated through, 7 to 9 minutes total.

• Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup.


Nutritional Values Per Serving- Prepared Burger:

Calories 389

Total fat 11 g

- Saturated fat 1 g

- Monounsaturated fat 5 g

- Cholesterol 35 mg

Protein 16 g

Carbohydrate 59 g

Fiber 15 g

Sodium 791 mg

Original Black Bean Burger Recipe


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The nutrition plan is one of the healthiest we have seen, a strong core focus on vegetables, fruits, vitamin dense foods, lean proteins, select dairy produce and a clear approach to not expecting one diet to work for all body types. So give it a try and let me know how you’re doing.*