Basic Bean Burger

Basic Bean Burger
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: Diabetic Cooking Made Simple. Recipe Credit: . Photo Credit: Adobe Stock.
Summary
Looking for a tasty, protein-filled burger that's budget-friendly and perfect for Meatless Mondays? This healthy take on the classic is less expensive, heart-healthy, and ready to go from items you probably already have in the pantry. For more Southwestern flavor with less carbs, serve each bean burger in lettuce wrap topped with 1 tablespoon salsa and an avocado slice. This also makes a great meatless filling for a taco or burrito. But if you want a more classic taste, serve on a whole grain bun with 1 slice of cheddar cheese, a large lettuce leaf, and a thick slice of tomato.
  • Prep time
    10 min
  • Cook time
    15 min
  • Servings
    8 Servings
  • Serving size
    1 burger
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 burger
  • Amount per serving Calories 140

  • Total Fat 1.5g
    • Saturated Fat 0g
    • Trans Fat 0g
  • Cholesterol 25mg
  • Sodium 160mg
  • Total Carbohydrate 24g
    • Dietary Fiber 6g
    • Total Sugars 1g
    • Added Sugars 0g
  • Protein 7g
  • Potassium 330mg
  • Phosphorus 135mg

Choices/Exchanges: 1 1/2 Starch, 1 Lean protein

Ingredients

Ingredients

  • canned beans (any type) (drained and rinsed)
    2 15-ounce cans
  • yellow onion (minced)
    1/2 cup
  • cooked whole grain such as brown rice, oatmeal, or quinoa
    1 cup
  • eggs
    1 large
  • garlic powder
    1 tsp
  • salt
    1/2 tsp
  • ground black pepper
    1/2 tsp
  • nonstick cooking spray
    1
Directions

Directions

  1. Add 1 1/2 cups of the beans to a large bowl with the onions. With a fork or potato masher, mash until mostly smooth (will be slightly chunky from onions). Note: If you have a food processor, you can blend until smooth then put in a bowl.

  2. Add the remaining beans, the cooked grain, egg, garlic powder, salt and pepper. Stir until well combined.

  3. Form bean mixture into 8, 1/2-inch thick patties.

  4. Add cooking spray to a non-stick skillet over medium heat. Add bean patties and cook about 2-3 minutes per side, until slightly brown. Work in batches if your pan is not big enough to hold all 8 burgers.

  5. Store in an airtight container in the refrigerator for up to 1 week or wrap individually in freezer bags or containers and freeze up to 6 months (freeze cooked burgers only, do not freeze the raw burgers).

Reviews
  • Not recommended

    Unless you want to have bean sloppy joes or, as the recipe suggests, use this recipe for tacos or burritos, I would steer clear of this recipe. I followed it to a T, and the burgers started falling apart the moment they went into the pan. It didn't matter if they were small or large. (Don't even try to make all the patties ahead of time and put them on a platter like you might a regular burger!) I don't know if perhaps maybe just egg white should have been used for binding, or perhaps refrigerating the patties beforehand or even maybe a slight freeze--who knows? The one good thing I will say about them is the flavor is good, so the suggestions for tacos or burritos would work. Also be aware that this is a messy recipe.