We’ve all seen the boxes of frozen veggie burger patties staring sadly at us through the glass cases in our local grocery stores. Even sadder is when they are cooked and it becomes obvious that these supposedly delicious vegetarian delights would be better suited to being hockey pucks than your healthy dinner.
This recipe is about to change how you think of veggie burgers. All it takes is a little bit of preparation on your part and you’ll be slinging some of the healthiest and best-tasting black bean veggie burgers around. The most hardcore carnivores in your group may just wind up asking for a second helping too.
For the ingredients, you’ll need:
- 1-15 Ounce can of Black Beans, Drained and Rinsed
- 1/3 Cup of Instant Oats
- 2 Tablespoons of Ketchup
- 1 Tablespoon of Mustard
- 1/2 teaspoon of Salt (or to taste)
- 1/4 teaspoon of Ground Black Pepper (or to taste)
- 1 teaspoon of Garlic Powder
Preparation (About 10 Minutes):
In a medium bowl, smash the black beans until they are about half-way mashed. A potato masher works great, or you can use a large fork. Add the remaining ingredients and continue to mash the mixture together until well combined.
Take small handsful of the mixture and form into patties about 1 inch thick. Place on cookie sheet.
Cooking (About 14-15 Minutes):
Preheat your oven to 350 degrees Fahrenheit.
Place your cookie sheet of bean burgers into the oven and bake for 7 minutes. Turn the burgers over once and continue cooking for another 7 minutes, or until the outside is crispy.
Serve immediately with your favorite toppings including kale, sliced tomato, onions, ketchup, mustard, mayonnaise, and sauerkraut.
So what makes these black bean veggie burgers so healthy?
With black bean as the main ingredient, these burgers are a nutrient-rich, filling, and low-calorie bonanza for your body. Black beans are super filling without needing to consume massive amounts. According to livestrong.com a 1/2-cup serving of cooked black beans, which is 86 grams:
- Contains 113 calories. With 1.3 calories per gram, black beans are a low-energy-dense food, which means calorie content is low compared to weight. This makes them more filling.
- Contains 20 grams of carbohydrates and 7 grams of fiber. Women need 25 grams of fiber a day, and men require 38 grams. Getting more fiber in your diet may protect you against cardiovascular disease and help you maintain a healthy weight.
- Contains 8 grams of protein and less than 1 gram of fat.
- Contains high levels of folic acid and magnesium, and are a good source of potassium and iron, which are all essential nutrients your body needs to function properly.
In addition to black beans, another key ingredient taking these burgers to new healthy heights are the oats. While people often think that instant oats do not have the same health benefits as regular oats, that is simply not true. Oats, whether instant, rolled, crushed, or steel-cut, are among the healthiest grains around.
According to authoritynutrition.com, some health benefits of oats are:
- Oats are a gluten-free whole grain and a great source of important vitamins, minerals, fiber, and antioxidants.
- Studies show that oats and oatmeal have many health benefits. These include weight loss, lower blood sugar levels and a reduced risk of heart disease.
The third ingredient topping off these burgers and adding a big probiotic punch is the sauerkraut. It may seem an unconventional burger topping, but it works well with these black bean veggie burgers. It provides a wonderful flavor as well as all that fermented cabbage probiotic goodness. As explained by theguardian.com:
“Cabbage contains natural isothiocyanate compounds (such as sulforaphane), which have cancer-fighting properties. And as long as you choose the unpasteurized sort, sauerkraut is teeming with beneficial lactobacillus bacteria – more than is in live yogurt – which increase the healthy flora in the intestinal tract. This helps the immune system fight infection, and aids digestion, hence sauerkraut’s venerable reputation as a remedy for upset stomach and constipation.”
Making your own black bean veggie burgers is easy and healthier for you since many store-bought brands contain soy and fried gluten to replicate the meat-like texture of traditional burgers. So bake, or even grill up a batch of these delicious black bean veggie burgers and pile on those toppings. Serve them up on a whole grain bun and don’t forget that sauerkraut. Your taste buds and your body will thank you.
Corleone, J. (2013, January, 13). Nutritional Facts of Black Beans. retrieved January 17, 2017, from livestrong.com Website http://www.livestrong.com/article/238506-black-bean-nutritional-facts/
Palsdottir, H. n.d. 9 Healthy Benefits of Eating Oats and Oatmeal. retrieved January 17, 2017, from authoritynutrition.com Website https://authoritynutrition.com/9-benefits-oats-oatmeal/
Blythman, J. (2013, January, 18). Why sauerkraut is good for you. retrieved January 17, 2017, from theguardian.com Website https://www.theguardian.com/lifeandstyle/2013/jan/18/sauerkraut-good-for-you-recipe