Black Bean Burgers
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.
- 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. 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.
Video: Watch Jessica make them on Facebook Live!
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
Want to make beans from scratch? Check out our post on how to make beans in the slow cooker or Instant Pot pressure cooker.
Like this recipe? Check out The Scramble's family-friendly meal plans to see just how simple getting dinner on the table can be!