Delicious Black Bean Burgers
by Swanson Health
Low Carb
Low Sodium
This burger is juicy, delicious and meat-free! The black beans and bread crumbs add substance, while the cumin and chili powder add a little zing. If you really want to make the most out of your hard work, don't stop with just a lightly toasted bun, add some fixin's. We strongly recommend the following: pepperjack cheese, sliced avocados or homemade guacamole, fresh cilantro and some honey mustard sauce.
  • 1 15 ounce can black beans, drained, rinsed and dried
  • 1/2 green bell pepper, cut into 2 inch pieces
  • 1/2 onion, cut into wedges
  • 3/8 teaspoon garlic powder
  • 1 egg
  • 1 tablespoon chili powder
  • 1 tablespoon cumin
  • 1 teaspoon Thai chili sauce or hot sauce
  • 1/2 - 1 cup bread crumbs
  • Instructions:
    1. Preheat the grill. Take a sheet of lightly oiled aluminum foil and place on the grate for cooking (otherwise you may lose them between the grates.)
    2. In a medium bowl, mash black beans until thick and pasty. You can use a fork or pastry blender. You don't need to get it completely smooth; a few chunks will actually be good to hold it all together.
    3. In a food processor, finely chop bell pepper and onion. To separate some of the moisture, line a colander or strainer with some paper towels and pour the puree into strainer and squeeze out some of the liquid. If there's too much moisture at the end, it'll be very hard to get the burgers to hold their shape.
    4. Add the pepper and onion mixture to the beans and set aside.
    5. In a small bowl, stir together egg, chili powder, cumin, garlic powder and chili sauce.
    6. Stir the egg mixture into the mashed beans. Add in bread crumbs until the mixture is sticky and holds together. Divide mixture into 4-5 patties. Don't be afraid to add more bread crumbs. You could also use a combination of regular bread crumbs and spiced bread crumbs, adding a little at a time. Grill over medium heat for 6-8 minutes each side.
    Nutrition facts (per serving):
  • Calories 148
  • Fat 4 grams 
  • Protein 8 grams
  • Sodium 167 mgs
  • Carbohydrates 21 grams
  • Fiber 6 grams
  • Chat