Savory Oat & Black Bean Super Burgers
These Savory Oat & Black Bean Super Burgers are a powerhouse of nutrition and flavor! Packed with heart-healthy black beans, vibrant vegetables, and fiber-rich oats, these burgers offer a delicious bite without compromising on health. Perfect for a weeknight dinner or a backyard barbecue, they are sure to satisfy both your taste buds and your nutritional needs. Top these beauties with fresh guacamole or pico de gallo for an irresistible meal that can easily become a family favorite. Whether you're a meat-lover or a vegetarian, you won't even miss the meat!
N/A
Servings
130
Calories
13
Ingredients
Ingredients
Black beans
1 (15 ounce) can (drained and rinsed)
Red onion
1/2 cup (minced)
Cilantro
1/2 cup (chopped)
Jalapeño
1 (seeded and minced)
Oats
1/2 cup (uncooked)
Egg whites
2 (beaten)
Cumin
1 teaspoon
Dried oregano
1 teaspoon
Salt
1/4 teaspoon
Pepper
1/4 teaspoon
Olive oil
2 tablespoons (for frying)
Cornmeal
1/2 cup (divided)
Whole wheat hamburger buns
4 (for serving)
Instructions
1
In a large mixing bowl, combine the black beans, red onion, cilantro, jalapeño, oats, egg whites, cumin, dried oregano, salt, and pepper.
2
Using a potato masher or the back of a large fork, mash the mixture just until a few whole black beans remain to add texture. Stir thoroughly with a spoon until all ingredients are well incorporated.
3
Let the mixture sit for about 10 minutes to allow the oats to soak up moisture while you heat the olive oil in a large frying pan over medium heat.
4
On a sheet of wax paper, spread 1/4 cup of cornmeal evenly. Divide the black bean mixture into four equal portions.
5
Shape each portion into a patty and press each patty into the cornmeal to coat thoroughly, then flip and coat the other side with the remaining cornmeal.
6
Once all patties are coated, carefully place them in the hot frying pan. Cook for approximately 7 minutes on each side, or until golden brown and crispy.
7
When the patties are done cooking, place them on paper towels for a minute to absorb excess oil.
8
Serve the patties warm on whole wheat hamburger buns, topped with fresh guacamole or pico de gallo for an extra burst of flavor.
Nutrition Information
4g
Fat
19g
Carbs
6g
Protein
3.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are Savory Oat & Black Bean Super Burgers?
They are a nutritious burger alternative made with black beans, vegetables, and oats, designed to be both flavorful and heart-healthy.
What is the main protein source in this recipe?
The main protein source is one 15-ounce can of black beans, providing 6g of protein per serving.
How many calories are in each burger patty?
Each burger patty contains approximately 130 calories.
Are these black bean burgers vegetarian?
Yes, these burgers are vegetarian as they use egg whites and plant-based ingredients.
How do I prepare the black beans for the mixture?
You should drain and rinse the canned black beans before combining them with other ingredients.
What type of oats should be used?
The recipe calls for 1/2 cup of uncooked oats.
Why must the mixture sit for 10 minutes before cooking?
Allowing the mixture to sit allows the oats to soak up moisture, which helps bind the ingredients together.
What is used as a binder in these burgers?
Two beaten egg whites and uncooked oats act as the binding agents for the patties.
Are these burgers spicy?
The burgers contain one seeded and minced jalapeño, providing a mild heat that can be adjusted to your preference.
What is the purpose of the cornmeal in this recipe?
The patties are coated in cornmeal to provide a golden brown and crispy exterior when fried.
How much olive oil is required for frying?
You will need 2 tablespoons of olive oil to fry the patties.
How long should I cook each patty?
Cook the patties for approximately 7 minutes on each side until they are golden brown.
How much fat is in one serving?
Each serving contains 4g of fat.
How many carbohydrates are in these burgers?
There are 19g of carbohydrates per serving.
Are these burgers high in fiber?
Yes, each burger provides 3.5g of fiber, largely from the black beans and oats.
What toppings are recommended for these burgers?
Fresh guacamole or pico de gallo are highly recommended for an extra burst of flavor.
What kind of bun should I use?
The recipe suggests serving the patties on whole wheat hamburger buns.
Can I use a food processor to mash the beans?
While you can, the recipe recommends a potato masher or fork to ensure some whole beans remain for texture.
How many burgers does this recipe make?
The recipe is designed to be divided into four equal portions to make four patties.
Is there a lot of salt in this recipe?
The recipe uses a modest 1/4 teaspoon of salt for the entire batch.
What dried herbs are included?
The recipe includes 1 teaspoon of dried oregano.
What spices give the burger its savory flavor?
Cumin, pepper, and dried oregano provide the primary savory seasoning.
Should the jalapeño be seeded?
Yes, the instructions specify that the jalapeño should be seeded and minced.
How do I ensure the patties don't stick to the pan?
Ensure the olive oil is heated in the frying pan over medium heat before adding the patties.
Can these burgers be prepared for meal prep?
Yes, these burgers are tagged as meal-prep friendly and can be made in advance.
What should I do after frying the patties?
Place them on paper towels for a minute to absorb any excess frying oil.
Is fresh cilantro necessary?
The recipe calls for 1/2 cup of chopped cilantro to add a vibrant, fresh flavor.
How fine should the red onion be chopped?
The red onion should be minced to ensure it incorporates well into the patty mixture.
Can these burgers be made gluten-free?
By using certified gluten-free oats and gluten-free buns, this recipe can easily be adapted for a gluten-free diet.
Are these burgers suitable for children?
Yes, they are described as family-friendly, though you may want to reduce the jalapeño for sensitive palates.