Black Bean Burger Recipe and Veggie Burger Review
So where’s the beef? You won’t find any in these meatless, veggie burgers but what you will find is some tasty options and, in most cases, a healthier burger. Check out reviews of a few commercial veggie burgers and make your own with a simple black bean burger recipe. If you have not had the chance to eat a veggie burger before, don’t judge it before you’ve tried one or two, or more. There are so many different variations, it’s just a matter of finding the right one for you.
Fast Food Goes Meatless
Rising interest in vegetarianism and meatless meals has spurred even the fast-food industry to respond. A recent survey by market research company Mintel, found that while just seven percent of consumers identified themselves as vegetarian in the survey, 36% of consumers said they use meat alternatives. Eat at a fast food or almost any restaurant today and you’ll find a variety of veggie burgers on the menu. Many fast-food chain restaurants, including Burger King, Denny’s, and White Castle, offer meatless burgers.
Are Veggie Burgers Healthy?
It depends. Veggie burgers are generally lower in calories and fat and provide a good source of fiber. Just as taste can vary, nutrition also varies between brands depending on the ingredients. Many commercially purchased veggie burgers have artificial ingredients and fillers and are heavily processed. They can also be quite high in sodium. Always read labels. Look for whole food ingredients on the label and little to no added salt.
Below is a review of a small sample of the many brands of veggie burgers that can be purchased at most grocery or whole foods stores. As you can see, the nutritional profile varies greatly.
Note: The Classic Luna Burger has limited availability but can be purchased online at www.lunaburger.com or (just found them) at Fresh Market.
Veggie Burger Review
My Flavor Grade
Morning Star Grillers Prime
130/ 6g/ 2g/ 15g
Morning Star Chipotle Black Bean Burger
190/ 7g/ 8g/ 17g
Dr. Praeger's California Veggie Burger
110/ 5g/ 4g/ 5g
Gardenburger The Original Veggie Burger
110/ 3g/ 4g/ 5g
Luna Burger The Classic
160/ 2g/ 6g/ 7g
Simple Black Bean Burger Recipe
Of course, if you make your own veggie burgers, you are using whole food ingredients only and that can drastically improve the nutritional profile and usually, the flavor. Try this simple and quick recipe at home.
I recommend using organic black beans, such as those from Eden Organic. Salt is not added to these beans, which keeps the sodium in check at just 15mg per a half cup serving (rinsing the beans will reduce this amount even more). Another benefit of Eden Organic beans and their other canned products is that their can lining is BPA-free.
- 1 15oz can no-salt-added, organic black beans, rinsed and drained
- 1/2 medium onion, diced
- 1/2 medium sweet red pepper, diced
- 3 cloves minced garlic, or 1 tsp garlic powder
- 1 cup sodium-free whole wheat bread crumbs, try Whole Foods 365 brand
- 1 large egg, organic free-range
- 1/4 teaspoon freshly ground black pepper
- dash of hot sauce, optional
- cooking spray
Use Organic Black Beans That Are Low in Sodium
- Combine black beans, onion, red pepper and garlic in a food processor and pulse several times or until beans make a thick paste. Alternately, mash well with two forks. Add breadcrumbs and stir in egg, ground pepper and hot sauce.
- With moistened hands, divide bean mixture into 4 equal portions (about 1/3 cup mixture per portion), shaping each into a patty. If the mixture is a bit too dry, add a small amount of canola oil.
- Heat a large skillet lightly sprayed with cooking spray over medium heat. Add patties to pan and cook, turning patties over once, until bottom edges are browned on both sides and cooked through, about 8 minutes total.
- Add 1 teaspoon grated lime rind, 1/2 teaspoon chili powder (salt free), 1/2 teaspoon cumin, and 1/2 teaspoon oregano.
- Add 1-2 tablespoons Nutritional Yeast for a slightly cheesy flavor and some extra protein.
|Serving size: 1 burger|
|Calories from Fat||27|
|% Daily Value *|
|Fat 3 g||5%|
|Carbohydrates 41 g||14%|
|Fiber 9 g||36%|
|Protein 11 g||22%|
|Sodium 32 mg||1%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Dress Up That Veggie Burger!
To improve the nutritional profile even more, dress those veggie burgers up! Use whole-wheat buns and slap on some baby leaf lettuce, fresh basil, sautéed mushrooms, tomato slices, and/or avocado slices. The more healthy veggies, the better!
More Healthy Dinner Recipes
- Vegetarian Recipe | Healthy & Easy Pad Thai
Make Pad Thai at home with this easy and delicious dinner recipe! An interesting mix of ingredients makes this meal healthy and flavorful and also keeps the sodium in check.
- Slow Cooker Vegetarian Recipe | Healthy Pumpkin Three Bean Chili
Make this healthy, easy chili recipe for a family or potluck dinner this season. The pumpkin adds great color, flavor and nutrition to this delicious meal!
- Vegetarian Recipe | Hearty & Healthy Minestrone Soup
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- Vegetarian Recipe | Roasted Vegetable Lasagna
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- Vegetarian Recipe | Light Eggplant Parmesan & Basic Low-Sodium Tomato Sauce
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- Veggie Pizza Recipe | Whole Wheat Crust, Pizza Sauce & 15 Healthy Toppings
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- Vegetarian Recipe | Light Sweet Potato & Black Bean Enchiladas
Enjoy this healthy and satisfying Mexican meal tonight! Learn about its nutritious star ingredient - sweet potatoes. Also how to make your own quick enchilada sauce to save a ton on sodium.
Healthy Appetizers & Side Dishes
- Healthy Hummus Recipes | Spicy Black Bean & Traditional Chickpea
Try these two very different hummus recipes - one spicy, one traditional! Both are easy to make and super healthy.
- Healthy Side Dish | Roasted Garlic Potatoes & Beets
Add some beets to your plate with this healthy and easy recipe. Beets pack a ton of nutrition and might even help you run faster. Also, find out what to do with those beet greens.
- A Healthy Side Dish | Corn, Red Pepper & Black Bean Salad
Whip up this easy, low-sodium salad for your next BBQ or potluck! It's delicious and packs a nice nutrition punch with its black beans, red pepper and cilantro.
- How to Oven Roast Tomatoes & 7 Ways to Use Them
Oven roasted tomatoes are healthy and delicious! Follow these easy instructions using your home oven and get suggestions on how to use these gems in meals, appetizers or snacks!