Black Bean Chile Burgers

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45:00

Ingredients Yields 3 patties

2 pepper thai chiles (finely chopped)
1 clove garlic (finely chopped)
1 medium egg, raw (lightly beaten)
0.5 small onions (finely chopped)

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Instructions

  1. 1
    Place the beans in an 11 X 7-inch baking dish and mash with a fork until almost smooth. Add the chiles and next 7 ingredients (through oregano) and season with black pepper.
  2. 2
    Mix well to combine, then shape the mixture into 3 patties, about 3/4-inch thick. Place on a plate and cover lightly with foil. Refrigerate at least 30 minutes. (May also be made 1 day ahead.)
  3. 3
    Heat a nonstick skillet over medium heat and add the olive oil. Cook until the patties are golden brown and hot throughout, 4-5 minutes per side.
  4. 4
    Eat plain or add to a sandwich bun and top with your favorite veggies and condiments.

Step by Step Photos

step 1
These vegetarian burgers are as nutritious as they are delicious—and they’re so easy to prepare. Here, the black bean mixture is “salted” with a little tamari (no-gluten soy sauce), providing a rich, caramel saltiness—no additional sodium needed.
step 2
To make mashing the beans easier, place them in a rectangular baking dish instead of a deep bowl. This allows more room to move the fork around—and easy mashing.
step 3
Spicy chiles add a little zip to the burgers. You can turn down the heat by using a small amount of finely chopped red bell pepper in place of one (or both) of the Thai chiles.
step 4
Chilling the patties before cooking them helps the mixture firm up a bit, so they’ll hold together well in the skillet. Chill for at least 30 minutes. Chill over night to save time for tomorrow.
step 5
step 6
Eat as a burger with your favorite veggies or enjoy plain!

Calorie Breakdown

This black bean chile burgers recipe has an estimated 336 calories per serving, with 3 servings overall.

Recipe Calories Fats (g) Carbs (g) Sugar (g) Protein (g)
1 can (15oz) black beans canned no salt added 609 6 105 6 39
2 pepper thai chiles 40 0 6 4 2
1 clove garlic 4 0 1 0 0
1 medium egg, raw 63 4 0 0 6
0.5 small onions 16 0 4 2 0
0.33 cup bread crumbs 141 2 26 2 5
1 tbsp soy sauce tamari 11 0 1 0 2
1 tbsp cilantro 1 0 0 0 0
1 tsp, ground oregano - dried 5 0 1 0 0
1 tbsp olive oil 119 14 0 0 0
0.25 tsp, ground black pepper 1 0 0 0 0
Recipe Overall 1,009 25 144 14 54
Per serving 336 8 48 4.7 18

More Recipes

Calories 151

Per 1 patties of 3
Protein
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Carbs
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Fat
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Fat
3.8g
Saturated Fat
1g
Cholesterol
28mg
Sodium
210mg
Carbohydrates
21.6g
Fiber
6g
Sugar
2g
Protein
8.1g
Vitamin A
1,253%
Vitamin C
2%
Calcium
521%
Iron
2%

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