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On the Run Black Bean Burgers

Dinner will be on the table in minutes. Homemade bean burgers don’t get any easier than this.

  • Recipe
  • Nutrition Facts
  • Ratings & Comments (2)

Serves 4

Ingredients

1 1/2 cups cooked or 1 (15 ounce) can no-salt-added or low sodium black beans, drained
1/4 cup minced onion
2 cloves garlic, finely chopped
2 tablespoons low sodium ketchup
1 tablespoon low sodium mustard
1/4 cup old fashioned oats

Instructions:

Preheat oven to 375 degrees F.

In a mixing bowl, partially mash beans with a fork. Stir in onions, garlic, ketchup and mustard, then mix in the oats.

Divide into 4 burgers and place on a baking pan lined with parchment paper. Bake for 10 minutes, carefully flip and bake for another 10 minutes.

Serves 4

Per Serving:

Calories 101
Protein 6 g
Carbohydrates 19 g
Sugars 2 g
Total Fat 0.5 g
Saturated Fat 0.1 g
Cholesterol 0 mg
Sodium 47 mg
Fiber 6.1 g
Beta-Carotene 43 ug
Vitamin C 2 mg
Calcium 26 mg
Iron 1.5 mg
Folate 99 ug
Magnesium 50 mg
Potassium 284 mg
Zinc 0.8 mg
Selenium 2.3 ug

My Rating: 
(click on a star to select your rating)

PaulS

07/29/2017 10:31 AM

Rated this recipe: (no rating)

An alternative is to cook use steel-cut oats (cooked separately) and use no salt-added tomato paste instead of ketchup. Then mix everything as described, but serve without baking as "sloppy Joe's."  Lots more nutrients preserved, and tastes just as good if not better.

Paul

Pitakid replies:

08/01/2017 12:48 PM

Rated this recipe: (no rating)

Paul are you eating it cold without heating?  

Horsecrazy

04/01/2020 08:32 PM

Rated this recipe: (no rating)

I make a version very similar to this but I also add a 1/4 of very finely shredded carrot to the mix.  It seems to help them stick together better and adds a nutritional boost!