How to Make Basic Bean Burger
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.
10 min prep time
15 min cook time
8servings
1 burger
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Step-By-Step Instructions:
- 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.
- Add the remaining beans, the cooked grain, egg, garlic powder, salt and pepper. Stir until well combined.
- Form bean mixture into 8, 1/2-inch thick patties.
- 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.
- 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).
Nutrition facts
8 Servings
-
Serving Size
1 burger
-
Amount per serving
Calories
140
- % Daily value*
-
Total Fat
1.5g
2%-
Saturated Fat
0.4g
2% -
Trans Fats
0g
-
Saturated Fat
-
Cholesterol
25mg
8% -
Sodium
160mg
7% -
Total Carbohydrate
24g
9%-
Dietary Fiber
6g
21% -
Total Sugars
1g
-
Added Sugars
0g
0%
-
Dietary Fiber
-
Protein
7g
-
Potassium
330mg
7%
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