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.
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Veggie Burger Review
Calories/Fat/ Fiber/Protein
| Sodium
| Artificial Ingredients
| My Flavor Grade
| |
|---|---|---|---|---|
Morning Star Grillers Prime
| 130/ 6g/ 2g/ 15g
| 260mg
| Yes
| C+
|
Morning Star Chipotle Black Bean Burger
| 190/ 7g/ 8g/ 17g
| 540mg
| Yes
| B-
|
Dr. Praeger's California Veggie Burger
| 110/ 5g/ 4g/ 5g
| 250mg
| No
| B+
|
Gardenburger The Original Veggie Burger
| 110/ 3g/ 4g/ 5g
| 490mg
| Yes
| C
|
Luna Burger The Classic
| 160/ 2g/ 6g/ 7g
| 250mg
| No
| A
|
Simple Black Bean Burger Recipe
Making your own recipe will keep whole food ingredients in your veggie burger that can drastically improve the nutritional profile and even 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.
Cook Time
Ingredients
- 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
Instructions
- 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.
Easy Variations
- 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.
| Nutrition Facts | |
|---|---|
| Serving size: 1 burger | |
| Calories | 238 |
| 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!
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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
This delicious, healthy and hearty soup uses fresh vegetables and keeps the sodium content low. - Vegetarian Recipe | Roasted Vegetable Lasagna
Lighten up your classic lasagna dinner with this delicious meatless recipe! The roasted vegetables and fresh basil add a subtle sweetness to this dish that both your family and guests will love. - Vegetarian Recipe | Light Eggplant Parmesan & Basic Low-Sodium Tomato Sauce
Not only is this classic Italian recipe light, it's also low in sodium. See how this Eggplant Parmesan measures up to the restaurant version nutritional scorecard. - Veggie Pizza Recipe | Whole Wheat Crust, Pizza Sauce & 15 Healthy Toppings
Create your own pizza at home with recipes for a healthy whole wheat crust and a delicious low-sodium sauce. Vegetarian topping ideas are included! - 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.
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