Heart-Healthy Black Bean Burger

Satisfy your cravings with this Heart-Healthy Black Bean Burger, a nutritious and flavorful plant-based alternative that's as good for your heart as it is for your taste buds. These delicious patties are packed with protein-rich black beans, vibrant red bell peppers, aromatic garlic, and a fragrant medley of spices like cumin, chili powder, and smoked paprika. The addition of ground flaxseed not only binds the burger but also adds a boost of omega-3s, while rolled oats provide structure and wholesome fiber. Baked to perfection after a quick pan sear, these burgers are wonderfully textured and irresistibly savory. Served on toasted whole grain buns with fresh avocado, tomato, and crisp lettuce, this meal is perfect for a healthy weeknight dinner or backyard cookout. Whether you're vegan, vegetarian, or simply looking to add more plant-based options to your diet, this black bean burger recipe is a must-try!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 15 oz canned black beans
• 0.5 cup red bell pepper, chopped
• 0.5 cup white or red onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• 1 tsp chili powder
• 0.5 tsp smoked paprika
• 2 tbsp ground flaxseed
• 3 tbsp water
• 0.75 cup rolled oats
• 2 tbsp fresh cilantro, chopped
• 0.5 tsp salt
• 0.25 tsp black pepper
• 2 tbsp olive oil, for cooking
• 4 pieces whole grain hamburger buns
• 4 pieces lettuce leaves
• 1 medium tomato, sliced
• 1 medium avocado, sliced

Directions

Step 1

Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper.

Step 2

Drain and rinse the black beans, then pat them dry with a paper towel. Place them in a large bowl and mash them with a fork or potato masher until mostly smooth with some chunks for texture.

Step 3

In a small bowl, mix the ground flaxseed and water. Let it sit for a few minutes to thicken into a flax egg.

Step 4

Add the chopped red bell pepper, onion, garlic, cumin, chili powder, smoked paprika, chopped cilantro, salt, and black pepper to the mashed beans. Mix well to combine.

Step 5

Stir in the thickened flax egg and rolled oats until everything is well combined and the mixture holds together.

Step 6

Divide the mixture into four equal portions and shape each into a patty about 1/2 inch thick.

Step 7

Heat olive oil in a large non-stick skillet over medium heat. Cook the patties for 4-5 minutes on each side or until nicely browned.

Step 8

Place the browned patties on the prepared baking sheet and bake in the oven for 15 minutes to ensure they are heated through and firmed up.

Step 9

Toast the whole grain buns lightly in the oven or a toaster.

Step 10

Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, add a black bean patty, then top with slices of tomato and avocado. Cover with the top bun.

Step 11

Serve immediately with your choice of sides.

Nutrition Facts

Serving size	1315.1 grams (1315.1g)

Amount per serving	% Daily Value*
Calories	2268

Total Fat 76.30g	98%
Saturated Fat 10.90g	55%
Polyunsaturated Fat 0.80g
Cholesterol 0mg	0%
Sodium 4146mg	180%
Total Carbohydrate 335.30g	122%
Dietary Fiber 85.80g	306%
Total Sugars 31.80g
Protein 85.60g	171%

Vitamin D 0IU	0%
Calcium 788mg	61%
Iron 28mg	154%
Potassium 4104mg	87%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 29.0%

Protein: 14.4%

Carbs: 56.6%