Saturday, November 6, 2021

MAKE IT: 3-Ingredient Black Bean Burgers

black bean burgersEveryone enjoys a good burger, especially in Upstate NY. Here is a fun way to make this dish plant based to accommodate all diets. This recipe is easy and quick to make for all occasions. Not only does this dish provide the same, if not more protein, it offers many other benefits such as fiber and antioxidants. “So these burgers can help improve my health?” Yes! Beans are a natural source that provides many nutrients that meat can’t. They are low in cholesterol and sodium – both of which can be high in meats. Additionally, meats can be full of saturated fats while black beans can of er the body omega-3 fatty acids, AKA heart healthy fats!. So, if you are looking to improve your health without giving up a fan favorite, give this recipe a shot! 

black bean burgers

Ingredients:

  • 1 16 oz can of black beans 
  • 1 cup of quick oats 
  • ½ cube of beef bouillon powder or ½ package of onion soup mix 

Directions: 

  1. Heat beans in a microwave or on a stove until very hot. 
  2. Pour beans into a food processor or a large mixing bowl. Add oats and bouillon powder and mix into a dough. 
  3. Form small balls of dough and place on a griddle. 
  4. Cook patties evenly until golden brown. 
  5. Enjoy with your favorite toppings! For a halloween spin, add a sour cream spiderweb on top of your burger! 

Nutrition Information: Serving Size: 4 black bean burgers | Servings per recipe: 4 | Per one burger: 44 kcal | Protein: 2.3g | Carbohydrates: 5.7g | Fat: 0.6g | 6% Fiber | 3% Iron | 1% Calcium | 4% Folate | 3% Potassium 

*Recipe adapted from Everyday Cooking

Photos provided by MB Mitcham

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MB (Marybeth) holds graduate and doctoral degrees in public health nutrition and public health education. Her work for Cornell University Extension allows her to provide nutrition and healthy living education to members of the Warren County community. When not working, this ADK 46-R can be found climbing all over the mountains of the Northeastern United States, munching on eggplant bacon, or doing zoomies with her shollie, Sig.




2 Responses

  1. BR Watrous says:

    Can this be updated to include sodium content in the nutritional info? Usually beef bouillon powder or onion soup mix = high sodium.

    • Courtney Chapman says:

      Looking into the nutritional content of both beef bouillon powder and onion soup mix, they are comparable in sodium content. That being said, with only using about half a serving of either option will only cost you about 74mg of sodium per burger (assuming you make 8 burgers with this recipe). A typical burger could be much higher, with the average at 400mg; or 4 black bean burgers! Therefore, the sodium content of these is quite low — as long as you are following the recipe. Hope this helps!

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