Operation Nutrition

nutrition, fitness, motherhood, & everything in between

Black Bean Burgers


I hope you’re having a nice week. With school winding down, it is really beginning to feel like summertime. (I think us teachers are often more excited about summer break than the students.) Smile

Summers at our house are usually spent grilling out, eating steamed crabs, or going to cookouts.

During the summer, It’s very easy to indulge in high calorie foods since there are more cookouts and get-togethers than in the winter. Instead of sabotaging your diet, try to find low-calorie nutrient-packed recipes that will leave you feeling full.

This recipe is a healthy one that can be enjoyed without sacrificing flavor. It has been adapted from Cooking Light.

Here are the ingredients you’ll need for 6 burgers:

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  • 1/4 cup diced onion
  • 2 tbsp. olive oil, divided
  • 2 tbsp. wheat flour
  • 1/2 cup old fashioned oats
  • 1 cup salsa
  • 1 egg white
  • 15 oz. rinsed and drained black beans
  • 1 tbsp. chili sauce
  • 1 tsp. pepper
  • 1 tsp. lime juice

Pour 1 tbsp. olive oil into a medium heated skillet. Dice onion.

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Sauté onion for about 3 minutes (or until tender).

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While onion is sautéing, rinse and drain black beans.

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Place all remaining ingredients into a food processor.

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Remove sautéed onions and place into the food processor. Keep skillet heated with the drippings. Pulse and scrape sides until fully blended.

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Form bean mixture into patties and place into skillet. You’re going to use the drippings to help cook the burgers. Cook on each side for about 3 minutes or until a crispy edge forms on both sides.

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Serve with your favorite burger toppings & enjoy!

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Nutrition information: Each burger (minus the toppings and bun) has 161 calories, 5.5 grams of fat, 21.6 carbohydrates, 4.9 grams of fiber, 6.5 grams of protein, and has no cholesterol.

This recipe is:

  • low in saturated fat
  • high in dietary fiber

What are some of your favorite summer foods? 

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1 Comment

  1. Dat’s nice. High fiber to help that regularity.

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