Healthy Black Bean Burgers

In case you haven't been following along, many people begin the new year with a healthy fast.

Starting off something new can always be daunting - but some of the difficult things in life are usually the most rewarding.

This recipe is perfect for those on the Daniel Fast, or just trying to eat healthier or to lose a couple of pounds.

Serve these burgers with crispy oven sweet potato fries for a perfect meal!

When you're trying to eat more healthily, breakfast can be as simple as a blueberry banana smoothie, almond milk smoothie, or baked oatmeal with blueberries.

Not only will these morning meals be tasty, but they're dairy-free, satisfying, filling, and nutritious. That's the perfect way start to every day!

If you must have coffee or tea each morning, try coconut cream or almond milk instead of a rich creamer. Not only do those creamers have loads of fat and calories, most of them have unhealthy additives.

Lunchtime may be difficult, especially if you go to an office.

You can always have the "tried and true" basics such as a salad in a jar or this Quinoa salad recipe, or one of these Weight Watchers wraps.  

Go light on your dressing and read the label for sugar if you're on the Daniel Fast. It's best to stick to vinaigrettes rather than "creamy" based dressings.  

Remember, the goal is to keep things as fresh as possible with the foundation only being fruits and vegetables. This Kale Caesar Salad would be perfect and is delicious.

One of my favorite recipes that started with me participating in my first Daniel Fast has become a year-long staple for my family.  It's fun to get the kids (or spouse) involved in making these!  

Try them,  and you may find yourself whipping up these healthy black bean burgers every few weeks!

What You Need to Make It

Makes 6 burgers

1 26.5 oz can of black beans (rinsed well and drained)
¼ of a red onion - minced
1 garlic clove - minced
½ red pepper - chopped small
large handful of fresh cilantro - minced
½ teaspoon cumin
⅛ teaspoon cayenne pepper (you can add more to your liking)
½ cup cooked brown rice
½ cup (or less) vegan mayo IF NEEDED (for binding)
2 TBS coconut oil

Instructions

Start with the black beans - once rinsed and drained - mash with a fork (or if kids are helping, have them mash them with their hands!) You'll want the majority of the beans broken up completely.

Add all other ingredients except Coconut Oil and mix well.  You should be able to notice the mixture will be "moldable" ... if it isn't, add a large teaspoon of vegan mayo just so it binds all the ingredients together.

Form the mix into 6 individual patties and place them on a baking sheet lined with parchment paper or wax paper and refrigerate for 15 minutes (or up to an hour).

On medium heat, place 2 TBS coconut oil in pan - add the patties (they can touch, but not overlay) - saute for about 3 - 5 minutes per side until crisp and browned.  Work in batches.  Serve immediately with a side salad of baby arugula.

*can also be served with fresh guacamole and/or salsa

Serve these black bean burgers with a side of this Black Eyed Pea Soup! So easy to make!

Recipe

Healthy Black Bean Burgers

These black bean burgers are easy to make and delicious. They are perfect for the Daniel Fast or anytime you're trying to eat more healthy.

5 from 3 votes

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Course: Dinner

Cuisine: American

Prep Time: 10 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 30 minutes minutes

Servings: 6 people

Calories: 185kcal

Author: Kelly Stilwell

Ingredients

Ingredients

• ▢ 1 26.5oz can of black beans rinsed well and drained
• ▢ ¼ red onion minced
• ▢ 1 garlic clove minced
• ▢ ½ red pepper chopped
• ▢ 1 handful of fresh cilantro minced
• ▢ ½ teaspoon cumin
• ▢ ⅛ teaspoon cayenne pepper add more to your liking
• ▢ ½ cup cooked brown rice
• ▢ ½ cup or less vegan mayo for binding (optional)
• ▢ 2 T coconut oil

Instructions

Instructions

• Drain and rinse black beans.
• Mash with a fork (or if kids are helping, have them mash them with their hands!) You'll want the majority of the beans broken up completely.
• Add all other ingredients except Coconut Oil and mix well.
• You should be able to notice the mixture will be "moldable" ... if it isn't, add a little more vegan mayo just so it binds all the ingredients together.
• Form the mix into 6 individual patties and place them on a baking sheet lined with parchment paper or wax paper and refrigerate for 15 minutes (or up to an hour). This helps the burgers stay together.
• On medium heat, place 2 TBS coconut oil in pan.
• Once hot, add the patties (they can touch, but not overlay) and saute for 3 - 5 minutes per side until crisp and browned. Work in batches of 3.
• Serve immediately with a side salad of baby arugula, sweet potato fries, or you favorite healthy side dish.

Notes

The calories will be substantially less if you do not use the vegan mayo, so if you're watching your weight, use none or as little as possible to bind the burgers together.

Nutrition

Serving: 1 | Calories: 185kcal | Carbohydrates: 6g | Protein: 1g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 108mg | Potassium: 49mg | Fiber: 1g | Sugar: 1g | Vitamin A: 353IU | Vitamin C: 13mg | Calcium: 6mg | Iron: 1mg

Tried this Recipe? Tag me Today!Mention @kastilwell or tag #FFFP!

This post was written by contributor Jacqui McGovern.