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Low Calorie, Low Fat Homemade Black Bean Burgers

September 13th, 2007 · 6 Comments

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Sometimes, I get tired of eating the same foods day after day and I want something truly unique to “break out of my rut”. That is how these delicious, slightly spicy, homemade black bean burgers were created. The have a softer, more moist texture than a beef or turkey burger, and the unique flavor is anything but ordinary. If you happen to be in the mood for something different, give these bean burgers a try – they are a great way to take a break from the ordinary, everyday fare.

1 can (about 15 ounces) black beans, rinsed, drained and divided

1/3 cup green onion (tops only)

1/4 cup plain dry bread crumbs

1/4 cup corn (fresh, frozen, or canned)

1/4 cup roasted red peppers (water – not oil- packed), chopped

1 egg white

2 tablespoons chopped fresh basil

1 teaspoon onion powder

1 teaspoon dried oregano

1/2 teaspoon baking powder

1/2 teaspoon salt

1/2 teaspoon ground cumin

1/2 teaspoon black pepper (or more to taste)

6 whole wheat hamburger buns

Salsa (optional)

Avocado slices (optional)

Place half of the beans in the bowl of a food processor and add all of the other remaining ingredients (except the buns, salsa, avocado and reserved beans). Pulse the processor for 30 to 40 seconds until the mixture begins to hold together. Add the remaining beans and pulse just 3 to 4 quick times (until just mixed). For the best flavor, let this mixture sit for 20 minutes at room temperature for the flavors to blend.

Shape the bean mixture into 6 patties (using about 1/4 cup mixture for each). Spray a large skillet or grill pan with cooking spray and place it over medium heat. Add the patties to the skillet and cook (covered) for 4 to 5 minutes. Spray the tops of the patties with just a touch of cooking spray and carefully flip them over. Cook for another 4 to 5 minutes (or until browned).

For firmer patties, preheat the oven to 350 degrees and place the skillet browned patties on a baking sheet; bake for 12 to 15 minutes.

Serve the burgers on the whole wheat buns topped with salsa and avocado slices, or any other toppings that you would like.

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Makes 6 burgers. Per burger (including whole wheat bun, but not including toppings): 148 calories, 1.5 g fat, less than 0.5 g saturated fat, 0 g trans fat, 28 g carbohydrates, 6.5 g fiber, 0 g added sugar, 7 g protein, 214 mg sodium, less than 0.5 g cholesterol

Tags: Dinner · Lunch · Sandwiches and Burgers

6 responses so far ↓

  • 1 The Happy Rock // Sep 14, 2007 at 8:56 am

    This recipe looks interesting. We are always looking for faux burger recipes. The best we have found so far is a lemon chic pea bean burger that is pretty tasty.

  • 2 Xeriouxly Forxe // May 3, 2010 at 3:08 pm

    Hey, how many calories would each burger have without the bun? Could ya crack the numbers for me? Thanks!

  • 3 123 // May 3, 2010 at 3:27 pm

    These were delicious- you could even throw in a little garlic or hot pepper. Maybe you can even not cook it, and use it as a dip.

  • 4 Tricia // May 27, 2010 at 2:52 pm

    These sound delicious and I’m definitely going to make these soon! Think I could substitute the green onions and red peppers for maybe 1/4c of salsa? That way I can make them without the need to run to the store. :)

  • 5 Shannon // Jun 18, 2010 at 6:45 am

    Tricia – you could absolutely use salsa. Just make sure to drain most of the liquid before adding – the more moisture you add to this recipe, the mushier your burgers will be!

  • 6 Super Bowl Black Bean Burgers with Parmesan Sweet Potato Fries | Twin Cookin' // Feb 2, 2012 at 7:50 pm

    [...] Super Bowl Black Bean Burgers with Parmesan Sweet Potato Fries Feb2 The Super Bowl is Sunday, and you’re still trying to decide what to make for all the folks coming over to watch the game. We’ll look no further. These black bean burgers are sure to score a touchdown with your guests while the parmesan fries will earn you extra points. We made little modifications, but the original recipe hails from CookingDoneLight.com. [...]