Black Bean Veggie Burgers with Corn Salsa

Black Bean Veggie Burgers with Corn Salsa
Black Bean Veggie Burgers
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Black Bean Veggie Burgers

Looking for a healthier burger? Something fun for a Super Bowl party? Something for a meatless meal? Look no further! Filled with colorful veggies and black beans, you'll definitely get your fill of fiber, nutrients, crunch and flavor with these burgers. They're baked (but not dry!) to eliminate excess oil.

 

Prepping this meatless burger -- with all its veggies -- will have your workspace looking and smelling like springtime! The nice thing about this recipe is that you can substitute your favorite vegetables, beans and even spices, which I did.

I made Corn Salsa as a topping for the burgers (goes great with chips, too!), but top them with whatever is your favorite — cheese, avocado, lettuce, mustard… again, that’s the beauty of these burgers!

These burgers can be frozen (once cooled) for the week ahead or serve them up right away! I recommend making the Corn Salsa first, and refrigerating it for about an hour to let the flavors mix together before serving it.

8
Servings
149
Calories Per Serving
Deliver Ingredients

Notes

The nice thing about this recipe is that you can substitute your favorite vegetables, beans and even spices. If you'd like, these burgers can be frozen (once cooled) for the week ahead.

Ingredients

For the Burgers

  • 1 carrot, peeled and diced
  • 2 garlic cloves, minced
  • 1/2 cup celery, diced
  • 1/2 cup red bell pepper, seeded and diced
  • 1/2 cup onion, diced
  • 1 15-ounce can black beans, rinsed, drained and mashed
  • 1 cup prepared salsa, flavor of your choice
  • 1/4 cup oatmeal
  • 1 cup panko breadcrumbs
  • 1/4 cup whole-wheat flour
  • 1/2 teaspoon ground black pepper (to taste)
  • 1 teaspoon Creole seasoning (to taste)
  • 1/2 teaspoon salt (to taste)
  • Nonstick cooking spray

For the Corn Salsa

  • 2 cups corn kernels, drained
  • 1/2 jalapeno pepper, seeded and diced
  • 3 medium tomatoes, diced
  • 2 green onions, diced
  • 2 garlic cloves, minced
  • 1 teaspoon fresh parsley, chopped
  • 1 lime, squeezed for the juice
  • 1 teaspoon salt (to taste)
  • 1 teaspoon ground black pepper (to taste)
  • 1 teaspoon ground red pepper (to taste)

Directions

For the Burgers

 1. Preheat your oven to 425 degrees F. Spray two baking sheets lightly with the nonstick spray and set aside.

2. Add the carrot to a bowl with a little water, cover it and microwave for about two minutes. Once cooled, mash them and add them to the mashed black beans. Mix together then add the remaining vegetables and mix well.

3. Add the oatmeal, breadcrumbs, seasoning and salsa. Mix together until combined. Add the flour and mix well. If the mixture is too moist, add more flour and adjust the seasoning, as needed.

4. Form the mixture into patties and place them on the baking sheets. Bake for about 20 minutes, flipping them halfway through cooking. When the burgers are finished, serve with the Corn Salsa or your favorite topping.

For the Corn Salsa

Mix all the ingredients together and chill for about an hour before serving.

I recommend making the Corn Salsa before starting the burgers.

Nutritional Facts

Total Fat
5g
7%
Sugar
7g
8%
Saturated Fat
1g
4%
Cholesterol
16mg
5%
Carbohydrate, by difference
21g
16%
Protein
7g
15%
Vitamin A, RAE
12µg
2%
Vitamin C, total ascorbic acid
3mg
4%
Vitamin K (phylloquinone)
11µg
12%
Calcium, Ca
18mg
2%
Choline, total
1mg
0%
Fiber, total dietary
2g
8%
Folate, total
23µg
6%
Iron, Fe
1mg
6%
Magnesium, Mg
23mg
7%
Niacin
1mg
7%
Phosphorus, P
105mg
15%
Selenium, Se
1µg
2%
Sodium, Na
315mg
21%
Water
77g
3%
Zinc, Zn
1mg
13%

Black Bean Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Black Bean Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.