Recipe Makeover: The Ultimate Black Bean Burger

By Sidney Fry, MS, RD
July 08, 2015
Credit: Photo: Jennifer Causey
Real ingredients, less salt, bigger flavor, and better texture
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Black Bean-Quinoa Burger

Credit: Photo: Jennifer Causey
View Recipe: Black Bean-Quinoa Burger

Veggie burgers are, for many, the go-to low-fat option for dinner in a snap. The frozen-food aisle is packed with different varieties made from chickpeas, black beans, soy, and quinoa. But look beyond the main ingredient, and you'll find that most are highly processed, loaded with sodium, and made with a laundry list of ingredients (one popular brand tallied 38) that go well beyond veggies, including things like isolated proteins. They're usually quite small, too—about 2.5 ounces—leaving you hungry again in a few hours. Our mission? Use whole ingredients to create a simple, tasty homemade veggie burger with staying power.

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Tip #1: Bind The Patty

Credit: Photo: Jennifer Causey

Quinoa, a whole grain, has double the fiber and protein of breadcrumbs. Some gets cooked until fluffy, acting as a filler and binder, while the rest is left uncooked for added texture and crunch.

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Tip #2: Roast Half The Beans

Credit: Photo: Jennifer Causey

Roasting in the oven dries the beans out a bit; folding them in whole adds texture and helps keep the inside of the patty from getting mushy. Unsalted beans save up to 470mg sodium per serving.

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Tip #3: Top with Guac

Credit: Photo: Jennifer Causey

We skip the usual condiments and top our patty with a creamy avocado-tomatillo mixture. These fresh ingredients save 51 calories and 225mg sodium per burger over ketchup, mayo, and mustard.

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By Sidney Fry, MS, RD