Black Bean Burgers
Black beans and cooked rice are used as the base of these delicious burgers. Flavored with scallions, garlic, and spices, these are sure to please the whole family.
- Yield
- 4 Servings
- Serving size
- 3 ounce
- Rating
- 3.72 of 5 (210 ratings)
Food groups
- Grains: 2 ounces
- Vegetables: 3/4 cups
Ingredients
- 1 can (15.5 oz) low-sodium black beans (drained and rinsed with cold water)
- 1 large egg
- 1/2 cup cooked brown rice
- 2 scallions (green and white minced about 1/4 cup)
- 2 tablespoons chopped fresh cilantro (or basil leaves or a combination)
- 1 clove garlic (peeled and minced)
- 1/4 teaspoon dried oregano or basil
- 1 teaspoon vegetable oil
- 1/4 teaspoon salt
- 1/2 teaspoon black pepper
- 4 whole-wheat buns
Directions
- Add beans to a bowl and mash with a fork until chunky.
- Add the egg and mix well.
- Add precooked rice, scallions, garlic and oregano, salt and pepper and mix until well combined.
- Divide the mixture into 4 portions and form each portion into a patty about 3/4 to 1 inch thick.
- Place a large skillet on the stove on high heat.
- When the skillet is hot, add oil.
- Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout.
- Place on a whole wheat bun.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 276.89 |
| Total Fat | 5.7 g |
| Saturated Fat | 1.36 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 51.38 mg |
| Carbohydrates | 44.73 g |
| Dietary Fiber | 9.69 g |
| Total Sugars | 1.22 g |
| Added Sugars included | 1 g |
| Protein | 12.56 g |
| Calcium | 129 mg |
| Potassium | 445 mg |
| Sodium | 538.37 mg |
| Copper | 0 mg |
| Iron | 4 mg |
| Magnesium | 66 mg |
| Phosphorus | 212 mg |
| Selenium | 21 mg |
| Zinc | 1 mg |
| Vitamin A | 28 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 4 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 23 mcg |
| Folate | 121 mcg |
| Thiamin | 0.4 mg |
| Riboflavin | 0.3 mg |
| Niacin | 3 mg |
| Choline | 78 mg |
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Source
Recipe by: USDA Center for Nutrition Policy and Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/black-bean-burgers. Federal works are public domain in the United States.