Healthy Baked Black Bean Burgers on Whole Wheat Buns
Savor the deliciousness of these Healthy Baked Black Bean Burgers, a nutritious twist on a classic favorite. Each bite offers a delightful crunch and a burst of flavor that will make your taste buds rejoice. Perfect for summer BBQs or cozy dinners, these burgers are easy to prepare and sure to impress everyone at the table—even the meat lovers!
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Yield: Serves 2
- Category: Main
- Method: Baking
- Cuisine: American
Ingredients
Scale
- 1 can (15 oz) black beans, well-rinsed
- 2 whole wheat buns
- 1/2 cup finely chopped onion
- 2 cloves garlic, minced
- 1/4 cup fresh cilantro, chopped (or parsley)
- 1 tsp cumin
- 1 tsp smoked paprika
- 1 large egg (or 1 flax egg)
- 1/2 cup whole wheat breadcrumbs
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
- In a skillet over medium heat, sauté the chopped onion until translucent. Add minced garlic and cook until golden brown.
- In a large bowl, mash black beans until mostly smooth but still chunky.
- Fold in sautéed onions, garlic, breadcrumbs, spices, cilantro, and egg or flax egg until well combined.
- Shape the mixture into patties about half an inch thick and place on the prepared baking sheet.
- Bake for 25-30 minutes until firm.
- Toast whole wheat buns in the oven or skillet until golden brown.
- Serve with your favorite toppings like avocado slices or salsa for added flavor!
Nutrition
- Serving Size: 1 burger (150g)
- Calories: 205
- Sugar: 0g
- Sodium: 300mg
- Fat: 3g
- Saturated Fat: 1g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 10g
- Protein: 10g
- Cholesterol: 70mg
Keywords: For extra heat, add chopped jalapeños to the mixture. Store leftovers in an airtight container in the fridge for up to four days; reheat at 350°F until warm. These burgers can be frozen before or after baking.