Ten Minute, Five Ingredient Black Bean Burgers are simple enough to make any weeknight, and the whole family will love them
Black Bean Burger Inspiration
Many years ago I tried Happy Herbivore’s super easy bean burgers. They quickly became my go-to recipe when I need something super quick and easy. This burger is an only slightly altered version.
Don't be afraid to try new things!
This will work with any can of beans and some oatmeal. By using the broiler you can speed up the cook time to around ten minutes and get a nice char on the outside of the burger.
Get your kids involved
Kids have a blast mushing the burgers with her hands and rolling them into balls. This was something I never let Gabby do when she was little and we still cooked with meat as I was afraid of her getting sick from the raw meat. With the bean burgers, sometimes we make fun little sliders for her and the burgers for me. She loves them and always eats every bite!
I paired these with some left over fresh salad I made from the lettuce, carrots and gorgeous heirloom tomatoes and some added some frozen sweet potato fries – broiled right along with the burgers. Couldn’t have been much easier.
If you have extra these will freeze well too.
Benefits of beans - the simplest superfood for longevity
Dan Buettner, a National Geographic fellow and best-selling author, has spent the past decades studying the world's Blue Zones, places where people live remarkably long lives and face much lower rates of chronic illness.
During a speaking engagement Buettner gave a talk on the eating habits of Blue Zone communities. "The cornerstone of every longevity diet in the world is -- anybody want to take a guess?" he asked. One person suggested yogurt. Water, another said.
"No, it's beans," Buettner said. "No matter where you go in the world, people living a long time, they're eating about a cup of beans a day. It probably yields them an extra four years of life expectancy. Every 2 extra ounces of beans you add to your diet, you lower your mortality rate about 9 percent."
Ten Minute – Five Ingredient Black Bean Burgers
Inspired by Happy Herbivore
Serves 4
Vegan, Gluten Free, Dairy Free
Ingredients
2 cups cooked and drained black beans (or use a 14.5 oz can)
1/3 cup Gluten Free instant oats (or 1/2 cup rolled oats pulsed in the food processor)
1 Tbsp steak seasoning
1 Tbsp coarse ground prepared mustard (or whatever you have)
2 Tbsp Gluten Free Ketchup
Directions
1. Preheat the broiler on high and spray a baking sheet with cooking spray.** Mix all ingredients in a medium bowl; divide into four burgers or eight sliders. Bake first side for 6 minutes; flip and cook an additional 4 to 5 minutes or until browned.
2. Top with whatever you like!
**Check the label on the cooking spray to ensure it is gluten free. It’s best to simply use an oil mister to be sure.
Nutrition Facts
4 Servings
Amount Per Serving (burger with no toppings)
Calories 162.3
Total Fat 1.2 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.3 g
Cholesterol 0.0 mg
Sodium 675.9 mg
Potassium 305.3 mg
Total Carbohydrate 28.6 g
Dietary Fiber 8.5 g
Sugars 1.3 g
Protein 8.9 g
Vitamin A 0.1 %
Vitamin B-12 0.0 %
Vitamin B-6 3.0 %
Vitamin C 1.0 %
Vitamin D 0.0 %
Vitamin E 0.0 %
Calcium 2.3 %
Copper 9.0 %
Folate 32.0 %
Iron 12.5 %
Magnesium 15.1 %
Manganese 19.1 %
Niacin 2.2 %
Pantothenic Acid 2.1 %
Phosphorus 12.0 %
Riboflavin 3.5 %
Selenium 1.5 %
Thiamin 16.5 %
Zinc 6.4 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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