Make this black bean burger recipe when you are on a Daniel Fast! High in protein, loaded with fiber, and packed with nutrition with every bite. Best of all – it’s so easy to make!
Do you want a healthier alternative to your usual burger? This black bean burger is the perfect choice for those who are hoping to increase their protein and fiber intake that will help them stay satiated longer while feeling energized longer. And if you’re doing the Daniel Fast, which I highly recommend that you try, black bean burgers will definitely fit this diet.
It’s cheap, nutritious, tasty, and yep, can be used to make burger patties… What’s not to love about black beans??!
So let’s go get our ingredients and tools ready and start whipping out this scrumptious and nutritious black bean burger recipe!
Benefits of Eating Black Beans
Did you know that a cup of cooked blacked beans contains as much as 15 grams of protein? That’s a massive amount of protein that you can get for your body, which helps keep your muscles strong, repair worn-out tissues, and provide your body with optimum energy.
But aside from the high protein content, black beans offer so much more! For instance, it is packed with fiber that aids in reducing your LDL or “bad” cholesterol level. Black beans are also a good source of magnesium that supports healthy metabolism, bone health, and hormonal balance. In addition, black beans also contain potassium that regulates your blood pressure levels. This is why it is ideal for individuals who have cardiovascular diseases or those who wish to minimize their risk of a heart disease.
With all these benefits of eating black beans, it only makes sense to consume this tasty and nutritious food as often as possible.
Black Beans are Great for Diabetics Too!
Did you know that black bean burgers are also good for diabetics? Yep! Black beans are naturally low in glycemic index, yet high in fiber and protein that supports a healthy and normal blood sugar level.
But even if you’re not diabetic, by simply eating complex carbs and protein-rich foods instead of refined grains and starches, you can have a steadier level of energy to power you throughout the day.
Now that you know more about the nutrition profile and the health benefits of black bean burger, let’s go make our own! Here is my super easy and tasty black bean burger recipe that you should try today.
Enjoy!
Daniel Fast Black Bean Burger
Ingredients
- 3 Cups Cooked Black Beans or kidney beans well drained and dried
- 2 Garlic Cloves finely chopped
- 3 Tablespoons Tomato Paste
- 1 Tablespoon Red Wine Vinegar or balsamic
- 1 Teaspoon Dijon Mustard
- ¾ Cup Green Onions sliced - green tops and white onion
- ¼ Cup Parsley fresh, chopped
- 2 Tablespoons Oregano fresh, chopped (substitute 1 - 2 tsp dried oregano)
- ½ Teaspoon Sea Salt
- Black Pepper to taste
- 1 1/2 Cups Rolled Oats Keep an extra ¼–½ cup oats nearby and mix it in after everything is combined if the mixture feels wet.
- 1/4 Cup Corn organic
- ⅓ Cup Olives chopped, optional
- 2 Tablespoons Bell Pepper chopped, optional
- 1 cup chickpea flour optional (to increase protein)
Instructions
- After draining and rinsing the beans, spread them on a towel and pat them dry. For even better texture, let them air dry for 20–30 minutes or roast them on a baking sheet at 350°F (175°C) for 10–15 minutes to remove excess moisture.
- In a food processor or blender, combine the beans, garlic, tomato paste, vinegar, and mustard. Pulse until mostly mashed with some bean texture remaining.
- Add the green onions, parsley, oregano, salt, and pepper to taste, and process to break up and blend. Add the oats and 1/2 cup chickpea flour, then pulse until just incorporated.
- Transfer the mixture to a large bowl and stir in the olives, corn and red pepper.
- Let it rest in the refrigerator for at least 1 hour, or even overnight. The oats and chickpea flour will absorb excess moisture and make the patties much firmer before shaping.
- After resting for 1 hour, check the texture. It should feel like a mixture you can scoop and shape. If it is still wet, add another 2–4 tablespoons of chickpea flour or oats and let it sit another 10–15 minutes.
- Shape into patties with your hands.
Skillet Option:
- Lightly coat skillet with oil and cook on medium/ medium-high heat.
- Cook the patties for 6 to 8 minutes per side, or until golden brown.
Oven Option:
- Bake the patties for about 15-20 minutes at 400 ° on an oiled pan, flipping once through cooking.
- Top with salsa or guacamole to make it extra delicious!
Video
Notes
2 slices whole grain bread: ~8–10 g
1–2 tbsp tahini: ~3–6 g Total protein: approximately 34–39 g protein Cost Breakdown per serving of 2 patties:
| Item | Cost |
|---|---|
| 2 black bean patties | $0.90–$1.30 |
| 2 slices homemade whole grain bread | $0.30–$0.50 |
| 2 tbsp tahini | $0.25–$0.40 |
| Dijon mustard | $0.03 |
| Lettuce/greens | $0.10–$0.20 |
| Total Meal | $1.60–$2.40 |
