Children’s Health | Diet & Nutrition
black-bean-burger

Recipe: Vegan Black Bean Burgers

A family-friendly vegan alternative for meals

Contributors: Children’s Hospital pediatric dietitians

For a vegan meal your family will love, try these black bean burgers. They are cholesterol-free and rich in fiber, protein and iron. Blend the ingredients in your food processor. Store extra patties in freezer bags, between sheets of wax paper, and thaw them out later for a quick, healthy meal.

Ingredients

2 cans black beans (15 ounces each), drained and rinsed
2 tablespoons ground flaxseed plus 6 tablespoons water
2 cloves garlic
½ cup breadcrumbs
2 teaspoons cumin
1 ¼ teaspoon salt
½ cup corn kernels
2 tablespoons olive oil

Preparation

  1. Place ground flaxseed and water in a bowl. Mix well, and set aside for at least 10 minutes or until it forms a gel. If mixture does not gel, add 1 more teaspoon ground flaxseed at a time until desired consistency is achieved.
  2. Place garlic cloves into food processor, and mince finely.
  3. Add one can of beans to garlic. Pulse to combine. Add cumin and salt, and pulse until mixture resembles chunky black bean dip.
  4. Transfer mixture from food processor to a large bowl.
  5. Stir in bread crumbs, flaxseed-water mixture, and corn. Stir well until everything is combined. Add remaining can of black beans.
  6. Prepare 8 patties from mixture.
  7. Heat olive oil in skillet on medium.
  8. Heat black bean burger about 4 minutes per side, until golden brown.

Serve on whole-wheat bun with lettuce, tomato, and avocado slices, as desired.

Nutrition information

Makes 8 burgers
Serving size: One patty

Calories: 214
Total fat: 5 g
Saturated Fat: 0.6 g
Polyunsaturated fat: 0.6 g
Monounsaturated fat: 2.6 g
Cholesterol: 0 mg
Sodium: 410 mg
Potassium 420 mg
Total carbohydrates: 32.5 g
Dietary fiber: 10.7 g
Sugars: 1 g
Protein: 11 g

Tags: Be Well e-News, healthy diet, Recipes, vegan, vegetarian
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  • Dave

    why the olive oil?

    • http://profiles.google.com/confederateraider Eugene Golden

      why not?

    • Health Hub Team

      These black bean burgers cannot easily be prepared over a grill without falling apart, thus we use a stove-top frying pan. The amount of olive oil we recommend is very low and provides essential heart-healthy fats that everyone needs in their daily diet. The olive oil allows you to cook your patty golden brown without burning it. If you are looking to use a “spray,” we recommend avoiding aerosols and using an olive oil sprayer.
      Thank you for your questions and comments.
      Sara Seither, MS, RD, CSP, LD

  • Janis

    The sodium content seems high to me!

    • Fernando

      Rinse the beans for a couple of minutes or look for low-sodium or no salt added black beans and the sodium content will drop significantly

    • Joan Molling

      I cook dry black beans in my slow cooker then freeze in 1 cup portions. No added salt and no toxins in the can. And much cheaper