Black bean burgers
Baked black bean and oat patties served in lettuce wraps with tomato and avocado.
- Hands-on
- 22 min
- Total time
50 min, show breakdown
- Prep 20 min
- Cook 22 min
- Clean up 8 min
- Pans
- 1
- Ingredients
- 12
- Cost/serving
- $1.66
Per serving
- Calories
- 274
- Protein
- 12 g
- Fiber
- 13 g
- Net carbs
- 21 g
- Fat
- 11 g
High in (% Daily Value per serving): Folate 36%, Vitamin K 32%, Thiamin (B1) 26%, Iron 25%, Magnesium 23%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, dairy-free, nut-free, soy-free.
Ingredients for 4
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
2 cans canned black beans, drained and rinsed (480 g)
Same amount as: about 2¾ cups.
½ cup rolled oats (40 g)
Same amount as: 120 mL.
1 large egg (50 g)
Same amount as: about 1 medium, about 1 jumbo.
- ½ medium red onion (55 g)
2 cloves garlic, smashed (6 g)
Same amount as: 2 tsp fresh minced garlic, 1 tsp jarred minced garlic, ¼ tsp garlic powder.
2 tsp ground cumin (4.2 g)
Same amount as: 10 mL.
1 tsp chili powder (2.7 g)
Same amount as: 5 mL.
1 tsp paprika (2.3 g)
Same amount as: 5 mL.
1 tbsp olive oil (14 g)
Same amount as: 15 mL.
8 large lettuce leaves (80 g)
Same amount as: about 1¾ cups.
- 1 medium tomato (123 g)
- 1 medium avocado (136 g)
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 4 servings. Baked patties keep 4 days in the fridge or 3 months frozen. Reheat in the oven.
Nutrition Facts
4 servings per recipe
Serving size 1 plate (249 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 274 | ||
| Total fat | 11 g | 14% | |
| Saturated fat | 1.9 g | 9% | |
| Cholesterol | 46 mg | 16% | |
| Sodium | 501 mg | 22% | |
| Total carbohydrate | 35 g | 13% | |
| Dietary fiber | 13 g | 47% | |
| Total sugars | 2.5 g | ||
| Net carbs† | 21 g | ||
| Protein | 12 g | 24% | |
| Vitamin D | 0.25 mcg | 1% | |
| Calcium | 88 mg | 7% | |
| Iron | 4.4 mg | 25% | |
| Potassium | 785 mg | 17% | |
| Vitamin A | 147 mcg | 16% | |
| Vitamin C | 10 mg | 11% | |
| Vitamin E | 2.7 mg | 18% | |
| Vitamin K | 38 mcg | 32% | |
| Thiamin (B1) | 0.31 mg | 26% | |
| Riboflavin (B2) | 0.23 mg | 18% | |
| Niacin (B3) | 1.8 mg | 11% | |
| Vitamin B6 | 0.3 mg | 17% | |
| Folate | 144 mcg | 36% | |
| Vitamin B12 | 0.11 mcg | 5% | |
| Magnesium | 98 mg | 23% | |
| Zinc | 1.8 mg | 17% | |
| Selenium | 9.5 mcg | 17% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Heat the oven to 190 °C / 375 °F. Line the sheet pan with parchment and brush it with half the oil.
Drain and rinse the beans. Spread them on a clean towel and pat dry.
Done looks like: Beans look matte, not shiny and wet. Chop the onion fine. Mince the garlic.
In a bowl, mash the beans with a fork, leaving about a quarter in chunks. Add the oats, egg, onion, garlic, spices, salt and pepper. Mix and rest 5 minutes.
Done looks like: Holds its shape when you squeeze a handful. Shape 4 patties about 2 cm (¾ in) thick. Put them on the pan and brush the tops with the rest of the oil.
Bake 12 minutes. Flip carefully with the spatula. Bake 10 minutes more.
Done looks like: Crisp brown edges. Firm all the way through when pressed in the center. Slice the tomato and avocado. Wrap each patty in 2 lettuce leaves with tomato and avocado.
Equipment
Rimmed sheet pan (half sheet) $12–25
What to look for
- Heavy aluminum that does not warp in a hot oven
- Rim all the way round so juices stay in
Skip: Dark non-stick sheet pans; they burn the bottoms of vegetables.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Patties fall apart | Beans too wet, or mix did not rest. | Pat the beans dry and let the oats soak 5 minutes before shaping. |
| Mushy inside | Mashed too smooth or patties too thick. | Leave some chunks and keep patties 2 cm (¾ in) thick. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 22 min, total 50 min. | 274 kcal 12 g protein 13 g fiber 21 g net carbs 11 g fat |
| Vegan | Flax instead of eggs, add water. Also egg-free. Hands-on 22 min, total 50 min. | 266 kcal 11 g protein 14 g fiber 21 g net carbs 11 g fat |
| Higher carb | Bread instead of lettuce. Hands-on 22 min, total 50 min. | 432 kcal 20 g protein 17 g fiber 45 g net carbs 13 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Bake until the patties are firm in the center so the egg is fully cooked.