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Paul Scally
By Paul Scally

Protein Black Bean Burgers

7 steps
Prep:20minCook:20min
Black bean burgers are a common plant based hamburger option, with a good amount of protein, fiber, and complex carbs. However; beans are significantly lower in protein than meat, and it isn't a complete protein. To solve this problem, I'm adding some unflavored whey into the burger mix to closer mimic the nutritional information of a standard beef patty
Updated at: Mon, 24 Mar 2025 20:36:26 GMT

Nutrition balance score

Great
Glycemic Index
32
Low
Glycemic Load
6
Low

Nutrition per serving

Calories152.7 kcal (8%)
Total Fat2.5 g (4%)
Carbs17.7 g (7%)
Sugars4.6 g (5%)
Protein15.2 g (30%)
Sodium522.5 mg (26%)
Fiber6.3 g (22%)
% Daily Values based on a 2,000 calorie diet

Instructions

Step 1
Preheat your oven to 400F, and line a cookie sheet with parchment paper
Step 2
Drain and rinse your beans, and add to a large bowl. Roughly mash with a potato masher or the back of a fork
Drain and rinse your beans, and add to a large bowl. Roughly mash with a potato masher or the back of a fork
can black beanscan black beans15.5 oz
Step 3
Cut your onion into a fine dice, and add to the bowl
oniononion110g
Step 4
Mix in the tomato paste, minced garlic, mustard, soy sauce, and spices (chili powder, paprika, cumin, pepper, and salt)
Mix in the tomato paste, minced garlic, mustard, soy sauce, and spices (chili powder, paprika, cumin, pepper, and salt)
can tomato pastecan tomato paste6 oz
minced garlicminced garlic30g
dijon mustarddijon mustard15g
low sodium soy saucelow sodium soy sauce15g
chili powderchili powder10g
paprikapaprika10g
cumincumin3g
black pepperblack pepper3g
saltsalt1.5g
Step 5
Add in the protein powder and grated cheese until you have a sticky "dough" that you can mold and shape with your hands
protein powderprotein powder60g
Parmesan cheeseParmesan cheese¼ cup
Step 6
Add 6 dough balls to your pan, about 4 oz (113 g) each. Lightly wet your hands, and shape into patties
Add 6 dough balls to your pan, about 4 oz (113 g) each. Lightly wet your hands, and shape into patties
Step 7
Bake at 400F for 20 minutes. You can also air fry at 400F for about 10 minutes, or grill for about 10 minutes. The burgers should be firm to the touch and lightly browned
Bake at 400F for 20 minutes. You can also air fry at 400F for about 10 minutes, or grill for about 10 minutes. The burgers should be firm to the touch and lightly browned
View on poormanprotein.com
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