I was looking for a lower calorie burger substitute while trying to get and keep my weight down – my blood sugar has nudged its way into pre-diabetes territory by .1% so I need to cut back. I decided black bean burgers might satisfy my burger cravings.
The recipe I’m using is from Sally’s Baking Addiction. Each serving/patty is 214 calories, per the nutrition label website I used. Per Google, adding a bun to this burger will be 120 calories but my favorite brioche bun is 150 calories so YMMV. I also added a slice of tomato (4 calories) and some avocado (80). The total calorie count for this burger was 448, with 12.5 grams of fiber – compare that to Beck’s Prime’s California Burger (with guacamole & swiss cheese! – yum!) at 860. Beck’s doesn’t list fiber but the burger has 1510 milligrams of sodium – yikes! Well, I’m mostly looking at calories and fiber, and turning a blind eye to sodium right now.
I made half of the Sally’s Baking Addiction recipe, and also I consulted a few other recipes to see how different they were. This was the only one that bakes the beans to dry them out a little and also sautes the onion and garlic (I was out of bell pepper that it called for). I might skip the baking and sautéing next time to see how different they are.
Also many of the other recipes grated the onions – they would be smaller and less moisture. But cooked onion is so good!
Black Bean Burgers
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Loading...Ingredients
- 1 can black beans, drained and rinsed
- some olive oil
- 1/2 c finely chopped yellow onion
- 2 finely chopped garlic cloves
- some of each (I didn't measure):
- ground cumin
- chili powder
- smoked paprika
- Penzey's roasted garlic powder
- 1/4 c bread crumbs (whole wheat)
- 1/4 c feta cheese
- 1 egg
- some Worcestershire sauce
- some ketchup and also BBQ sauce
- some liquid smoke
- Tony Chachere's
Instructions
Preheat the oven to 325°F - spread the beans evenly on a baking sheet and bake for 15 minutes.
Sauté the onion and garlic in the olive oil until translucent, maybe 5 minutes and blot out moisture with a paper towel except the paper towel picks up some of the onions, so shake it off (or skip that part).
In a large bowl or food processor (I used a bowl - my little food chopper is too small for this much stuff), put the onion/garlic mixture with the spices, bread crumbs, feta, egg and sauces and mix it up with a spoon (or pulse in food processor).
Add the black beans and use a fork and/or a potato masher to mash it all up, so there are still some whole beans but it's smashed enough to form patties.
If it's too soft/wet, another recipe advised to put in the fridge for 20 minutes.
Form into patties - I made 3 patties with this recipe. The patties were the perfect size.
Heat up the cast iron griddle for 5 minutes. You can grill them outside or bake them instead.
I grilled the patties about 8 minutes per side - Sally's says 8, others say 5. The patties had the char marks and the one I ate was very tasty!
Nutrition
-
214 Calories
-
31.8g Carbohydrates
-
11mg Cholesterol
-
6.1g Fat
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9.3g Fiber
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9.7g Protein
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2.3g Saturated fat
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703mg Sodium
-
5.3g Sugar
Notes
see Sally's Baking Addiction site for exact measurements of spices - I was hungry and just sprinkled some on, but she lists specific amounts which weren't going to be easy to cut in half!
Sally's Baking Addiction and her commenters list a lot of substitutes, how to make it vegetarian or vegan (I did not know Worchestershire was not vegetarian! It has anchovies!); etc.
I might try with oatmeal instead of bread crumbs too.
The nutrition label below is based on Sally’s Baking Addiction recipe which is double the ingredients and 6 servings.
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