January 23, 2024

Recipe: Vegan Black Bean Burgers

A family-friendly vegan alternative

four black bean burger patties

For a vegan meal your family will love, try these black bean burgers. They’re 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.

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Ingredients

  • 2 cans black beans (15 ounces each), drained and rinsed
  • 2 tablespoons ground flaxseed plus 6 tablespoons water
  • 2 cloves garlic
  • 1/2 cup breadcrumbs
  • 2 teaspoons cumin
  • 1 1/4 teaspoon salt
  • 1/2 cup corn kernels
  • 2 tablespoons olive oil

Directions

  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 doesn’t gel, add 1 more teaspoon ground flaxseed at a time until desired consistency is achieved.
  2. Place garlic cloves into food processor; 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.

Ingredient health benefits

Nutrition information (per serving)

Makes 8 burgers
Serving size = 1 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

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Contributors: Cleveland Clinic Children’s Pediatric Dietitians.

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