You are here

Black Bean Burgers

DiabetesEveryDay's picture
Join Toby in preparing this delicious veggie burger recipe from "Glycemic Index Cookbook for Dummies" by Registered Dietitians Meri Raffetto and Roseanne Rust. At only 15.5 net carb grams, it's agreat way to reduce saturated fat on burger day.
  Cheddar cheese slices 4
  Canned beans 15 Ounce, rinsed and drained
  Plain dry breadcrumbs 1⁄4 Cup (4 tbs)
  Onion 1⁄4 Cup (4 tbs), finely chopped
  Salsa 1 Tablespoon ((your favorite))
  Worcestershire sauce 1 Tablespoon
  Ground cumin 1 Teaspoon
  Chili powder 1⁄2 Teaspoon
  Dried oregano 1⁄4 Teaspoon
  Fresh cilantro 2 Tablespoon, chopped
  Lettuce leaves 4 Medium
  Tomato slices 4 Medium
  Whole wheat hamburger buns 4 Small (Optional)
  Cooking oil spray 1

1. In a medium bowl, take the drained beans and using a fork, mash it nice.
2. Add the breadcrumbs, onion, salsa, Worcestershire sauce, cumin, chilli powder, oregano and cilantro; mix well.
3. Using wet hands make 4 patties of 3-4 inch size.

4. Heat a large skillet and spray with vegetable cooking oil, cook the black bean burger for 3-4 minutes on each side over medium high heat.
5. After the burgers are turned, place the cheese slices on top of them.

6. On a slice of whole wheat hamburger bun, place the lettuce and top with a slice of tomato.
7. Place the black bean burger and top with another slice of bun.
8. Serve immediately.

Recipe Summary

Difficulty Level: 
Preparation Time: 
10 Minutes
Cook Time: 
10 Minutes
Ready In: 
20 Minutes

Rate It

Your rating: None
Average: 3.6 (2 votes)

Nutrition Rank

Nutrition Facts

Serving size

Calories 359 Calories from Fat 106

% Daily Value*

Total Fat 12 g18.9%

Saturated Fat 6.2 g30.9%

Trans Fat 0 g

Cholesterol 29.4 mg9.8%

Sodium 862.8 mg36%

Total Carbohydrates 43 g14.4%

Dietary Fiber 9.3 g37.2%

Sugars 7.2 g

Protein 21 g42.5%

Vitamin A 55.6% Vitamin C 37.1%

Calcium 34.3% Iron 20.2%

*Based on a 2000 Calorie diet

Black Bean Burgers Recipe Video