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Daniel Fast Black Bean Burger
Annette Reeder - The Biblical Nutritionist
4.29
from
45
votes
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Prep Time
10
minutes
mins
Cook Time
1
hour
hr
15
minutes
mins
Total Time
1
hour
hr
25
minutes
mins
Servings
8
burgers
Calories
166
Ingredients
1x
2x
3x
▢
3
Cups
Cooked Black Beans
or kidney
▢
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
Tablespoon
Oregano
fresh, chopped (substitute 1 - 2 tsp dried oregano)
▢
½
Teaspoon
Sea Salt
▢
Black Pepper
to taste
▢
1 ¼
Cups
Rolled Oats
▢
½
Cup
Corn
organic
▢
⅓
Cup
Olives
chopped, optional
▢
¼
Cup
Bell Pepper
chopped, optional
Instructions
In a food processor or blender, combine the beans, garlic, tomato paste, vinegar, and mustard. Pulse until pureed.
Add the green onions, parsley, oregano, salt, and pepper to taste, and process to break up and blend. Add the oats and pulse to begin to incorporate.
Transfer the mixture to a large bowl and stir in the olives, corn and red pepper.
Refrigerate the mixture for 30 to 45 minutes, then 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
Nutrition
Calories:
166
kcal
Carbohydrates:
29
g
Protein:
8
g
Fat:
2
g
Saturated Fat:
1
g
Polyunsaturated Fat:
1
g
Monounsaturated Fat:
1
g
Sodium:
292
mg
Potassium:
425
mg
Fiber:
9
g
Sugar:
2
g
Vitamin A:
562
IU
Vitamin C:
12
mg
Calcium:
61
mg
Iron:
3
mg
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