Description
Black bean burgers are a common plant based hamburger option, with a moderate amount of protein, fiber, and complex carbs. However; beans are significantly lower in protein than meat, and beans aren't a complete protein. To solve this problem, I'm adding some unflavored pea protein powder into the burger mix to closer mimic the nutritional information of a standard beef patty while keeping it vegan. For another vegan meat alternative, check out my High Protein Veggie Ground!
Time
Prep Time:
20 minutes
Cook Time:
20 minutes
Total Time:
40 minutes
Cost
Total Cost:
Cost per Serving:
$0.85
Ingredients
Serving(s)
Step 1
- 15.5 oz can Black beans, drained and rinsed
Step 2
- 1 medium Onion
Step 3
- 6 oz can Tomato paste
- 2 tbsp Minced garlic
- 1 tbsp Dijon mustard
- 1 tbsp Chili powder
- 1 tbsp Paprika
- 1 tsp Cumin, ground
- 1 tsp Black pepper, ground
- 1/4 tsp Salt
Step 4
- 2 scoop Pea protein powder, unflavored
- 6 tbsp Nutritional yeast
- 1/4 cup Water
Instructions
Cook Mode Off: Prevents screen dimming
- Preheat your oven to 400F, and line a cookie sheet with parchment paper. Drain and rinse your beans, and add to a large bowl. Roughly mash with a potato masher or the back of a fork.
- Cut your onion into a fine dice, and add to the bowl.
- Mix in the tomato paste, minced garlic, mustard, soy sauce, and spices (chili powder, paprika, cumin, black pepper, and salt).
- Add in the protein powder and nutritional yeast. Mix, and add in just enough water until you have a sticky "dough" that you can mold and shape with your hands. I needed about 1/4 cup (60 g) of water when using pea protein powder.
- Add 6 dough balls to your pan, about 130 g each. Lightly wet your hands, and shape into patties. Wearing kitchen gloves helps to prevent sticking.
- Bake at 400F for 20 minutes. You can also air fry at 400F for about 10 minutes, or grill for about 10 minutes. The burgers should be firm to the touch and lightly browned.
Notes
- Any other beans will work, not just black beans. Try it out with chickpeas, pinto, navy, or kidney beans.
- When draining the beans, save the liquid (aquafaba). You can use this in place of plain water in step 4.
- For some topping options, you can pair these bean burgers with a Cottage Cheese Oat Roll, and top it with Roasted Onions and Unsweetened BBQ Sauce. But you can't have burgers without fries, so make sure to check out my Sweet Potato Waffle Fries for a healthier twist on the classic combo!
- Instead of making a burger, here I made a burger bowl by crumbling 2 patties over a Salad Base, and topping it with Unsweetened BBQ Sauce, sauerkraut, and dijon mustard.
- You can also make this as a "meat"-loaf by baking for 1 hour at 350F in a parchment lined 9x5" bread pan.
-
You can also use either whey or casein protein powders instead of pea protein, but then it won't be vegan (it will still be vegetarian though).
Note that whey absorbs much less water than pea protein, and that casein absorbs more water than pea. The amount of water you may need will vary, but I would estimate approximately 1/4 cup (60 g) for pea protein, none for whey, and 1/2 cup (120 g) for casein.
Assuming these amounts of water, the mass of each patty will be approximately 130 g, 120 g, and 140 g for pea, whey, and casein, respectively.
Since it won't be vegan or dairy free anyway, you may as well use grated parmesan cheese (1/4 cup, 30 g) instead of nutritional yeast.
- On a per calorie basis, these bean burgers have more protein than the standard 80/20 ground beef that would be typically used to make burgers, as well as less fat and more fiber. Below is a nutritional comparison per 100 calories for the bean burgers (~80 g raw), and 80/20 ground beef (~39 g raw).
Nutrition Facts
------------------------------------------
Total Fat: 1.1g (1%
1 % of Daily Value (78 g)
)
Saturated Fat: 0.2g (1%
1 % of Daily Value (20 g)
)
Polyunsaturated Fat: 0.5g
Monounsaturated Fat: 0.3g
Cholesterol: 0mg (0%
0 % of Daily Value (300 mg)
)
Sodium: 437mg (19%
19 % of Daily Value (2300 mg)
)
Total Carbohydrate: 23.2g (8%
8 % of Daily Value (275 g)
)
Fiber: 7.8g (28%
28 % of Daily Value (28 g)
)
Net Carbs: 15.4g
Total Sugar: 5.3g
Protein: 17.4g (35%
35 % of Daily Value (50 g)
)
------------------------------------------
------------------------------------------
Vitamin B12: 18.76mcg (782%
782 % of Daily Value (2.4 mcg)
)
Vitamin D: 0.0mcg (0%
0 % of Daily Value (20 mcg)
)
------------------------------------------
Calcium: 77mg (6%
6 % of Daily Value (1300 mg)
)
Iron: 4.4mg (24%
24 % of Daily Value (18 mg)
)
Magnesium: 82mg (19%
19 % of Daily Value (420 mg)
)
Potassium: 704mg (15%
15 % of Daily Value (4700 mg)
)
:
:
------------------------------------------
:
------------------------------------------
30.2
:
7.1
------------------------------------------
:
9.0
------------------------------------------
This post may contain affiliate links