Looking for an easy meatless meal? Black beans are rich in fiber which help to fill you up which help when controlling hunger, satiety and helping with weight management and overall health.
I didn't think I was a fan of black bean burgers until I tried this recipe - it is SO easy to make and held together really well one the baking pan! I am a lover of ketchup (yes it's high in sugar and yes I'm a dietitian - I know!) but adding it in this recipe gives a little bit of sweetness that goes a long way. You can always omit the ketchup and do buffalo hot sauce (I tried that version too and it was awesome!) Regardless, by eating meatless at least a few days a week you are not only helping out your environment but by increasing plant intake from black beans and bright colored lettuces added on top we are reducing risk of cancers, heart disease, and improving overall health! Try this one out and let me know what you think? I was a big fan!
EASY BLACK BEAN BURGER
Prep: 10 minutes Cook: 15 minutes Serves: 4
- 15 ounce can black beans, drained and rinsed
- 1-2 tbsp ketchup
- 1 tbsp yellow/ground mustard
- ½ tsp garlic salt/powder
- 1/2 cup instant oats
- 2 Whole Grain Buns (you can use 100% whole wheat sandwich thins or lettuce wraps - I used
- Optional Toppings: lettuce, tomato, onions, mushroom, avocado
Prep: Drain and rinse black beans well - did you know rinsing not only removes some excess salt but also helps to reduce the "gas forming" compounds found in beans?
Directions: Preheat oven to 400F. In a mixing bowl, mash black beans with a fork until mostly pureed but still some has slight“chunky” texture. Mix in condiments and spices until well combined. Then mix in oats. Divide into 2 equal portions and shape into patties. Place patties on greased baking pan (or pan lined with parchment paper). Bake for 7 minutes, carefully flip over and bake another 7 minutes, or until crusty on the outside. Slap into a bun with extra condiments and eat!
Flavor: Option to add in red pepper and garlic flakes, and paprika for some heat!
You can make ahead the patties and bake when ready to eat - the patient stay together much better is you put them in the fridge for ~10 minutes before baking.