beth israel deaconess medical center a harvard medical school teaching hospital

To find a doctor, call 800-667-5356 or click below:

Find a Doctor

Request an Appointment

left banner
right banner
Smaller Larger

Black Bean Burgers

En Español (Spanish Version)

Nutrition Facts | Servings and Times | Ingredients and Preparation

Nutrition Facts

Serving Size ½ of recipe
Calories 454
Total Fat 16 g
Saturated Fat 2 g
Sodium 980 mg
Total Carbohydrate 63 g
Dietary Fiber 15 g
Protein 17 g

Servings and Times

Servings 2

Time Saving Tip: Start boiling potatoes for potato salad before preparing burgers.

Ingredients and Preparation

Ingredients Measures
Black beans, rinsed and drained 1 (15-ounce) can
Red onion, chopped + extra slices ¼
Breadcrumbs ¼ cup
Jerk seasoning 1 teaspoon
Canola oil 1 tablespoon
Reduced-fat mayonnaise 2 tablespoons
Whole-wheat burger buns, toasted 2
Lettuce leaves 2
  1. Directions
  2. In a medium bowl, mash beans with a fork into a paste-like consistency. Stir in onions, breadcrumbs, and jerk seasoning. Form bean mixture into 2½-inch thick patties.
  3. Heat oil in a large nonstick skillet over medium to medium-high heat. Add patties to pan, and cook for about 3-5 minutes on each side, until browned and crisp.
  4. Spread 1 tablespoon mayonnaise on one side of each bun. Arrange burgers, red onion slices, and lettuce leaves on buns, and serve.
 

  • Exchanges 3 starches; 2.5 fats; 1.5 very lean meat substitutes; 1 vegetable
  • Side Suggestions: Quick Potato Salad Boil 2 peeled Yukon gold potatoes for 20-25 minutes, until tender. Let cool for a few minutes and then cut into ½-inch cubes. Gently toss potato cubes with a mixture of 1 tablespoon diced red onion, 1 tablespoon diced dill pickle, 1 tablespoon reduced-fat mayonnaise, and 1 teaspoon Dijon or other brown mustard. Season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 173 calories; 35 g carbohydrate; 3 g protein; 2.5 g fat (0.5 g sat); 3 g fiber; 444 mg sodium. Exchanges: 1.5 starches; 0.5 fat.

Search Your Health