Recipes

If “you are what you eat,” as the saying goes, why not eat for your good health? We make it easy with these delicious recipes from Premier Health dietitians. Whether you’re looking for a main dish, a side dish, or a yummy dessert or snack, you’ll find new ideas to spice up your cooking routine.

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Black Bean Burgers

  • Servings: 4
  • Calories: 287 kcal

If you love burgers, but want to try a non-meat version, these tasty — and healthy — black been burgers are easy to make. Try the recipe now!

Ingredients

  • 2 cans (14.5 ounces each) no-salt-added black beans
  • 1 cup plain breadcrumbs
  • 1/4 cup grated white onion
  • 1 whole egg (or 1 flax egg: 1 tablespoon ground flax seed with 3 tablespoons water, mixed and set for 5 minutes)
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper
  • Oil spray
  • Whole wheat hamburger buns, if desired
  • Toppings: Lettuce, tomato, onion, etc. as desired

Instructions

  1. Drain, but do not rinse, the black beans. Place them in a bowl and use a fork to mash them. Keep mashing until they're mostly broken up, but still have some whole beans visible.
  2. Add the breadcrumbs, onion, egg (or egg substitute), and spices. Stir until everything is combined, then let the mixture sit for 5 minutes.
  3. Heat a non-stick skillet on medium-low heat; spray with oil spray.
  4. Form the bean mixture into 4 patties (the patties will not shrink when they cook.) Place the patties in the skillet and cook them about 5 minutes on the first side. Flip them to the other side and continue cooking them for another 5 minutes, or until the burgers are heated through.

Leslie Deaton, RDN, LD