Healthy Cooking on a Budget: Black Bean Burgers

By Kelsey Michelsen, Dietetics Student, Sargent College

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Beans are an easy and versatile protein alternative; filled with fiber, protein and other key nutrients try making beans the main event of your meal. These black bean burgers are great on top of salads, wrapped up in a whole wheat tortilla with vegetables or just eaten as is with a little guacamole. Enjoy J

Black Bean Burgers

Makes 4 servings


1 (15 ounce) can black beans, rinsed and drained
1 egg
1/2 yellow onion, finely chopped
1 cup whole wheat bread crumbs
1 clove garlic, minced or ½ tsp. garlic powder
½ jalapeno, de-seeded and minced or hot sauce to taste
½ red pepper, finely chopped
1 to 2 tablespoons extra-virgin olive or canola oil
Salt and pepper to taste

Simple Guacamole

1 ripe avocado, peeled and mashed
1-2 tsp. lime juice
¼ tsp. garlic powder
Salt and pepper to taste


1.     Put beans in a large bowl and mash well with a fork.

2.     Add egg, onion, bread crumbs, garlic, jalapeno, red pepper, salt and pepper.

3.     Mix well to combine then shape into 4 patties.

4.     Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total.

5.     Transfer to whole wheat bun or tortilla.

6.     Top with lettuce, tomatoes, red onion and guacamole and serve.

Nutrition Facts

Serving size = 1 burger

Calories 220
Fat 8g
Saturated Fat 1.5g
Protein 9g
Fiber 8g
Sodium 380g

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