These burgers, suggested by Scramble member Sherry Ettleson, are crispy on the outside, creamy on the inside, and full of wonderful fiber and protein for your family. Dress them up like any burgers, with lettuce, tomato, Cheddar cheese, or your favorite toppings. They’re also great topped with salsa.
Watch Jessica make them on Facebook Live!
Black Bean Burgers
Prep + Cook Time: 30 Minutes, Makes 6 Servings
15 oz. reduced-sodium canned black beans, drained and rinsed
1 Tbsp. tomato paste or salsa (look for brands with no sugar added)
1/4 red onion, minced (1/2 cup)
1/2 cup bread crumbs (use wheat/gluten-free, if needed)
1 Tbsp. balsamic vinegar
1 egg, lightly beaten
1/4 cup yellow cornmeal
3 Tbsp. canola or vegetable oil
6 whole wheat hamburger buns (use wheat/gluten-free, if needed)
6 leaves iceberg lettuce, for serving (optional)
1 tomato, sliced, for serving (optional)
6 slices Cheddar or Muenster cheese, for serving (optional)
1/2 cup salsa, ketchup, mustard, and/or barbecue sauce, for serving (optional)
Coarsely chop the beans in a food processor or mash them with a fork. Place the beans in a large mixing bowl and add the tomato paste, onions, bread crumbs, vinegar, and egg. Mix it well and, using wet hands, form the mixture into 6 patties.
Place the cornmeal in a shallow bowl or plate. Coat the patties on both sides with the cornmeal. (You can store the uncooked patties in the refrigerator for up to 24 hours or freeze them for up to 3 months.)
In a large nonstick skillet or heavy skillet coated with nonstick cooking spray, heat the oil over medium heat. Fry the patties for 2 – 3 minutes on each side, until they are browned. (Meanwhile, make the salad, if you are serving it.) Drain them on a paper towel. Serve them warm on buns, with desired toppings.
Do Ahead or Delegate: Chop or mash the beans, mince the onion, beat and refrigerate the egg, combine the ingredients for the burgers, form them into patties and refrigerate, slice the tomato and the cheese, if using and refrigerate the cheese.
Scramble Flavor Booster: Top the burgers with spicy salsa or barbecue sauce and aged Cheddar.
Tip: Cornmeal is used in this recipe to keep the burgers from being too sticky and adds a nice, crispy texture to the outside layer of the burger.
Nutritional Information Per Serving (% based upon daily values): Calories 300, Total Fat: 6g, 9%; Saturated Fat: 1g, 5%; Cholesterol: 35mg, 12%; Sodium: 690mg, 29%; Total Carbohydrate: 50g, 17%; Dietary Fiber: 7g, 28%; Sugar: 5g; Protein: 13g
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