Protein Black Bean Burgers

GF V NF SF Apr 3, 2025

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Black bean burgers are a common plant based hamburger option, with a good amount of protein, fiber, and complex carbs. However; beans are significantly lower in protein than meat, and it isn't a complete protein. To solve this problem, I'm adding some unflavored whey into the burger mix to closer mimic the nutritional information of a standard beef patty

For my burger, I'll be pairing these black bean patties with a Cottage Cheese Oat Roll, and topping 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!

STEP 1
- 15.5 oz can (266 g) Black beans, drained and rinsed

STEP 2
- 1 medium (110 g) Onion

STEP 3
- 6 oz (170 g) Tomato paste, canned
- 2 tbsp (30 g) Minced garlic
- 1 tbsp (15 g) Dijon mustard
- 1 tbsp (15 g) Soy sauce, low sodium, gluten free
- 1 tbsp (10 g) Chili powder
- 1 tbsp (10 g) Paprika
- 1 tsp (3 g) Cumin, ground
- 1 tsp (3 g) Black pepper, ground
- 1/4 tsp (1.5 g) Salt

STEP 4
- 2 scoop (60 g) Whey protein powder, unflavored
- 1/4 cup (30 g) Grated parmesan cheese

1. 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

2. Cut your onion into a fine dice, and add to the bowl

3. Mix in the tomato paste, minced garlic, mustard, soy sauce, and spices (chili powder, paprika, cumin, black pepper, and salt)

4. Add in the protein powder and grated cheese until you have a sticky "dough" that you can mold and shape with your hands. Add 6 dough balls to your pan, about 4 oz (113 g) each. Lightly wet your hands, and shape into patties

5. 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

https://www.poormanprotein.com/recipes/black-bean-burger

Description

Black bean burgers are a common plant based hamburger option, with a good amount of protein, fiber, and complex carbs. However; beans are significantly lower in protein than meat, and it isn't a complete protein. To solve this problem, I'm adding some unflavored whey into the burger mix to closer mimic the nutritional information of a standard beef patty

For my burger, I'll be pairing these black bean patties with a Cottage Cheese Oat Roll, and topping 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!

Time

Prep Time:

20 minutes

Cook Time:

20 minutes

Total Time:

40 minutes

Cost

Total Cost:

Cost per Serving:

$0.80

Ingredients

Serving(s)

Step 1

15.5 oz can Black beans, drained and rinsed

Step 2

1 medium Onion

Step 3

6 oz Tomato paste, canned
2 tbsp Minced garlic
1 tbsp Dijon mustard
1 tbsp Soy sauce, low sodium, gluten free
1 tbsp Chili powder
1 tbsp Paprika
1 tsp Cumin, ground
1 tsp Black pepper, ground
1/4 tsp Salt

Step 4

2 scoop Whey protein powder, unflavored
1/4 cup Grated parmesan cheese

Instructions

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1. 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

2. Cut your onion into a fine dice, and add to the bowl
3. Mix in the tomato paste, minced garlic, mustard, soy sauce, and spices (chili powder, paprika, cumin, black pepper, and salt)

4. Add in the protein powder and grated cheese until you have a sticky "dough" that you can mold and shape with your hands. Add 6 dough balls to your pan, about 4 oz (113 g) each. Lightly wet your hands, and shape into patties

5. 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

1. Instead of making a burger, you can try crumbling 2 patties over a Salad Base, and topping with Unsweetened BBQ Sauce, sauerkraut, and dijon mustard

2. You can also make this as a "meat"-loaf by baking for 1 hour at 350F in a 9x5" bread pan

Nutrition Facts

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Servings: 6

Serving Size: 1 patty

Calories: 165

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Total Fat: 3.5g (5 %)

Saturated Fat: 1.4g (7 %)

Polyunsaturated Fat: 0.5g

Monounsaturated Fat: 0.6g

Cholesterol: 27mg (9 %)

Sodium: 495mg (22 %)

Total Carbohydrate: 20.8g (8 %)

Fiber: 5.2g (19 %)

Net Carbs: 15.6g

Total Sugar: 6.6g

Protein: 15.1g (30 %)

------------------------------------------

Vitamin B12: 0.31mcg (13 %)

Vitamin D: 0.0mcg (0 %)

------------------------------------------

Calcium: 161mg (12 %)

Iron: 2.68mg (15 %)

Magnesium: 58mg (14 %)

Potassium: 582mg (12 %)

------------------------------------------

Glycemic Index

:

31.3

Glycemic Load

:

6.9

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