Low Fat Homemade Black Bean Burgers
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, Low Fat 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.
Equipment
- 1 food processor
- 1 large skillet or grill pan
- 1 baking sheet
Ingredients
- 1 can black beans, rinsed, drained and divided (about 15 ounces)
- ⅓ cup green onion (tops only)
- ¼ cup plain dry bread crumbs
- ¼ cup corn (fresh, frozen, or canned)
- ¼ 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
- ½ teaspoon baking powder
- ½ teaspoon salt
- ½ teaspoon ground cumin
- ½ teaspoon black pepper (or more to taste)
- 6 whole wheat hamburger buns
- Salsa (optional)
- Avocado slices (optional)
Instructions
- 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.
Video
Notes
Handling with Care: When shaping the burger patties, dampen your hands with water to prevent the mixture from sticking. Gently press and shape the patties to maintain their structure during cooking.