Recipe for Healthy Black Bean Burger Bar with Family-Friendly Options

Burger bars are a family-friendly dinner idea that can be quick to prepare and give you options for staying on your own meal plan for health or weight loss. Some healthy burger patty options are to make your own black bean burgers with this plant-based recipe, purchase frozen veggie burgers, or use lean ground turkey. 

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These black bean burgers are full of flavors and may be easier to make than you think. If you like, you can mix the ingredients the day before and refrigerate the mixture overnight before baking them before dinnertime. You can use a can of chickpeas or pinto beans or 1.5 cups of cooked lentils, instead of black beans.

Tips for Your Burger Bar

• Whole-grain buns are higher in fiber than white buns. Whole-grain English muffins are another option.
• Low-carb ideas are to have your black bean burger patty on a plate or on a leaf of lettuce. You can also make a burger bowl with your patty and other toppings or have your burger between thin slices of sweet potato.
• Serve plenty of vegetable sides and toppings like lettuce, tomatoes, and roasted, grilled, or sauteed mushrooms, onions, bell peppers, and eggplant slices.
• Healthier “french fry” alternatives include baked sticks of zucchini, sweet potato, and jicama.
• An ounce of low-fat cheese adds only 50-60 calories and has protein and calcium.
• Yellow and dijon mustard and ketchup are far lower in calories than mayo, butter, and other creamy condiments.
• For a solo, savory breakfast, have your black bean burger on a bowl of oatmeal mixed with ½ cup of cooked cauliflower.

Recipe for Black Bean Burgers

Makes 4 patties

Ingredients:

• 1 can (15 ounces) black beans, drained and rinsed
• ½ cup rolled or instant oats
• ¼ cup finely chopped onion
• ¼ cup finely chopped red or green bell pepper
• 1 large egg or 2 egg whites
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• ½ teaspoon chili powder
• Salt and pepper to taste
• (Optional) 1 tablespoon light soy sauce or Worcestershire sauce
• (Optional) ¼ cup chopped fresh cilantro or parsley

Instructions:

1. Preheat the oven to 375°F. 
2. Mash the beans in a large bowl. Add the oats, onion, bell pepper, egg, cumin, garlic powder, chili powder, salt, and pepper, and any optional ingredients. Mix well. 
3. To form patties, divide the mixture into 4 equal portions and shape each portion into a patty. Place the patties on a greased baking sheet.
4. Bake for about 20 minutes, flipping halfway through
5. Serve and enjoy!

Nutrition information per patty: calories: 130 kcal; total fat: 3 g; total carbohydrates: 20 g; sugar: 1 g; fiber: 5 g; protein: 6 g; sodium: 270 mg; cholesterol: 30 mg

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Reviewed by Heather Tonkins, Lark Health Coach