nav-left cat-right

You can never go wrong with Spicy Black Bean Burgers!

So tonight I decided we were going to use the yummy corn-on-the-cob that I bought at the store yesterday, and wanted to come up with something complementary that went with it. Black Bean Burgers came to mind, so I went searching for recipes, as I wanted something homemade and not Morningstar Farm (just wanted to keep it simple and low sodium). Through a blogger at the Washington Post, I located a brilliant recipe by Sally Sampson ( By making a few modifications to decrease the sodium, calories, and cholesterol, I found this was a recipe I could really get excited about.

These burgers are great done up Mexican food style with salsa, Pepper Jack cheese, and so on, or in the place of a regular burger with pickles, onions, cheddar, and the like.

With my health-enhancing modifications, the recipe looks something like this.

Spicy Black Bean Burger


2 15 ounce cans (about 3 1/2 cups) cooked, rinsed and drained black beans (I use Eden Foods’ organic, no added sodium variety)
½ cup bread crumbs (I used an Italian spiced blend as that is what I had on hand, but the original recommendation was for the Japanese, panko version)
1 egg
2 egg whites
2-4 green onions, minced
3 tablespoons chopped cilantro
2 garlic cloves, minced, or 2-3 tsp diced garlic
1 ½-2 teaspoons ground cumin
1 ½ teaspoons dried oregano
1-2 teaspoons crushed red pepper flakes
1 teaspoon salt or Also Salt™
½ teaspoon black pepper  

Place 2 cups black beans in the bowl of a food processor fitted with a steel blade and pulse until chunky.

Transfer smushed beans to a large mixing bowl, add the whole black beans, the remaining ingredients and mix until well combined.

Preheat a nonstick skillet on medium heat.

After preparing the skillet with non-stick cooking spray, scoop out the mixture using a 1/3 cup measure, and form each patty into the size and shape that best fits your burger bun or sandwich holder.

Cook until well seared on both sides and heated throughout.

This recipe should make 8 (1/3 cup) burgers.

Each burger has approximately 135 calories, and
9.5 gm protein
1.5 gm total fat
21 gm carbohydrate

Speaking of burgers and sandwiches, I have found a product I now must always keep around, because they are THAT necessary for those of us who are traveling the Thinlandian Highway. “Arnold Select” makes something called “Sandwich Thins”, which have no high-fructose corn syrup, are only 100 calories apiece, and are great to use for burgers, egg sandwiches, cheese sandwiches, or practically any other kind of sandwich you want to make. They are, essentially, a VERY thin flatbread bun – a sandwich holder, if you will. Check em’ out!

Read more about them at:

One Response to “You can never go wrong with Spicy Black Bean Burgers!”

  1. Ahh felling hungry after reading your post thanks lol

Leave a Reply