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–+ servings

Black Bean Burgers

Course: Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 8 people
Calories: 284kcal
Author: Dana Ketter
Cost: $0.88
Literally everyone that tries these burgers asks for the recipe. Bonus: they're nourishing for a low cost!
Print Recipe

Equipment

  • medium bowl, large spoon, fork, skillet with lid, stove, knife and cutting board, measuring spoons

Ingredients

  • 2 cans Organic Canned Black Beans (or from scratch)
  • 1.5 cups Gluten Free Breadcrumbs
  • 2 Eggs OR 2 flax eggs
  • 5 oz Goat Cheese
  • 5 tbsp Shallots minced
  • 1 tbsp Fresh Chives minced
  • 1 tsp Cumin
  • 1 tsp Smoked Paprika
  • ½ tsp Chili Powder
  • ½ tsp Black Peppercorn freshly ground
  • ¼ tsp Turmeric
  • 2 tbsp Drinking Water to moisten
  • 4 tbsp Avocado Oil

Instructions

  • Drain and rinse the beans. (cook the beans then drain/rinse if going from scratch).
  • Heat the beans either in the microwave or a steamer until warm. Place in medium or large bowl. Mash with a fork to desired consistency. I prefer some whole bean chunks in mine. Note: the mixture won’t congeal well if you don’t mash them for at least a few minutes.
  • Whisk 2 eggs and add. Blend in remaining ingredients (minus the avocado oil and goat cheese) and mix well.
  • Soften the goat cheese in the microwave and add. Stir until thoroughly mixed.
  • Cover the bowl and place in refrigerator for at least an hour, up to a day. (This helps the mixture congeal and hold together better when distributed into patties.)
  • Form mixture into 8 medium sized patties and cook 3 or 4 at a time in a skillet on medium heat with avocado oil.
    Be sure to flip regularly and don’t overcrowd the burgers. You may need to place the lid on for a bit if the patties are thick and you suspect they’re not cooking evenly.

Notes

WHOLE RECIPE:
Total Calories - 2,272.  Total Cost - $7  .  Grade - A  .  *Monthly Cost - $370
Programming Notes:
  • If you suspect you only need 4 burgers that week, you can freeze the other raw patties in wax paper and Ziploc baggies for up to 3 months. This is a favorite freezer-find for me on a time-crunch week!
  • Buy LOW sodium beans and be sure to rinse them thoroughly to minimize salt and decrease sodium content in your burgers. This is better for overall health and especially important for folks watching their sodium intake.
  •  
*This refers to the monthly grocery bill if TWO PEOPLE ate cumulatively 4,000 Calories per day, and only ate this meal all month long. If you're running calculations for ONE person - divide the monthly cost in half.

Nutrition

Nutrition Facts
Black Bean Burgers
Amount Per Serving
Calories 284 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 3g19%
Cholesterol 49mg16%
Sodium 239mg10%
Potassium 51mg1%
Carbohydrates 32g11%
Fiber 5g21%
Sugar 1g1%
Protein 14g28%
Vitamin A 432IU9%
Vitamin C 1mg1%
Calcium 106mg11%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.