This is a great recipe to keep on hand for when the pantry is bare and the grocery budget or shopping time is low. Each serving costs less than a buck to make—even less if you cook your own black beans from scratch—and it’s packed with nutrition. Sometimes eating healthy on a budget can be tricky, but this recipe makes it easy!
You might be tempted to fire up the food processor for this recipe, but trust me, you want to go manual for these burgers and mash up the black beans with a fork. The food processor takes black beans from, well…bean-like to mush in a matter of seconds. By just mashing your black beans roughly with a fork, you can easily control the texture of your burgers.
Also, when you’re browsing the aisles at the grocery store for barbecue sauce, make sure to read ingredients. There are some great options out there with recognizable ingredients, but there are also a few on the shelf that have artificial flavors, colors, and high fructose corn syrup. Skip those non-food versions and instead pick up a bottle that lists ingredients you recognize (or make your own if you have a rockin’ recipe!).
Top these gloriously healthy burgs with your favorite fixins and enjoy the beautiful weather. Happy patio season!
5-Ingredient BBQ Black Bean Burgers
Makes 3 large burgers
1 15-ounce can black beans, drained and rinsed
1/4 cup of your favorite barbecue sauce
1 teaspoon garlic powder
1 teaspoon onion powder
2/3 cups quick cooking oats (see notes)
Whole wheat burger buns and burger toppings, for serving
Preheat oven to 400°. Line a small baking sheet with parchment paper or a silicone baking mat and set aside.
In a medium-size mixing bowl, mash the black beans with a fork until you have a chunky paste (you’ll want to leave some of the bean chunks for texture).
Add in the barbecue sauce, garlic powder, and onion powder. Stir until well-combined.
Add in the oats, and stir until well-combined. You don’t want any lumps of oats.
With wet hands, form the mixture into three even-sized patties. Place on the prepared baking sheet. Bake in preheated oven for 15 minutes, flip over, and then bake an additional 10 minutes or until the patties are slightly brown, beginning to crack on the edges, and feel solid.
Serve immediately on whole grain buns with your favorite burger toppings.
Don’t have quick cooking oats on hand? Just take regular rolled/old fashioned oats and pulse them in a food processor until they are well-chopped, but not powdered.
Nutrition Per Burger
Does not include bun or toppings
250 calories, 2.8g fat, 46.6g carbs, 10.9g protein