Black-bean-burger-1260x542
18 Oct 2021

RECIPE: Good-For-You Black Bean Burgers

1 mins to read
Black beans and wholegrains are good sources of high-fibre, complex carbohydrates and magnesium.


Magnesium plays a critical role in muscle and nerve function and can also reduce muscle stiffness. Multigrain bread rolls are a good source of wholegrains and have a lower GI than highly refined white rolls. This means that the energy release which occurs is often slower and more sustained, making these burgers great to have the night before a long run or endurance workout. 

Serves 4
Prep time 20 minutes
Cook time 15 minutes
Dairy Free, Nut Free, Vegetarian and Vegan Suitable

Ingredients 

  • 1 tbsp extra virgin olive oil

  • 1 red onion, diced

  • 2 cloves garlic, finely diced

  • 1 tsp ground cumin

  • 1 tsp smoked paprika

  • 2 400g cans black beans, drained and rinsed

  • 1 small carrot, grated

  • 1 tbsp soy sauce

  • 4 multigrain bread rolls, cut in half

  • 1 avocado, roughly mashed

  • 2 cups baby spinach

  • 1 300g can beetroot slices, drained

  • 2 tomatoes, thinly sliced 

How to make

1. Heat half the oil in a large frying pan over moderate heat. Add onion and garlic and cook for two minutes or until softened. Add cumin and paprika and cook for a further two minutes. Remove from pan.

2. In a large mixing bowl, place the cooked onion and black beans. Coarsely mash with a potato masher or fork. Mash until the mixture is chunky yet combined. Add the carrot and soy sauce. Mix and then season with pepper. Using clean hands, form four even patties. Place in fridge for 30 minutes to firm

3. Heat remaining oil in frying pan and add the patties to cook. Cook for three minutes either side and then remove from pan.

4. To assemble burgers, layer the bottom half of the roll with baby spinach, beetroot, and then tomato. Then top with a patty and a dollop of avocado. 

 
 
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