Low Fat Ultimate Bean Burger

Satisfy your burger cravings guilt-free with this Low Fat Ultimate Bean Burger, a plant-based delight that's big on flavor and low on calories. Packed with nutritious black beans, hearty rolled oats, and vibrant veggies like grated carrot and red onion, this recipe is seasoned to perfection with smoky paprika, ground cumin, and a hint of fresh parsley. These wholesome bean patties are pan-seared to golden perfection using just a teaspoon of olive oil, making them a lighter yet satisfying alternative to traditional burgers. Ready in just 35 minutes, this quick and easy recipe is perfect for weeknight dinners or weekend cookouts. Serve these veggie-packed burgers on toasted whole-grain buns, layered with crisp lettuce, juicy tomato slices, and your favorite condiments for a healthy, flavorful meal the whole family will love.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 400 grams Black beans (canned, rinsed, and drained)
• 60 grams Rolled oats
• 1 medium Carrot (grated)
• 1 small Red onion (finely chopped)
• 2 cloves Garlic (minced)
• 1 teaspoon Ground cumin
• 1 teaspoon Smoked paprika
• 1 tablespoon Soy sauce (low sodium)
• 1 tablespoon Tomato paste
• 2 tablespoons Fresh parsley (chopped)
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper (freshly ground)
• 1 teaspoon Olive oil (for cooking)
• 4 pieces Whole grain burger buns
• 4 pieces Lettuce leaves
• 4 pieces Tomato slices
• None Condiments of choice (e.g., mustard, ketchup, or low-fat vegan mayo)

Directions

Step 1

In a large mixing bowl, mash the black beans using a potato masher or fork until they are mostly smooth but retain some texture.

Step 2

Add the rolled oats, grated carrot, chopped red onion, minced garlic, ground cumin, smoked paprika, soy sauce, tomato paste, fresh parsley, salt, and pepper to the bowl. Mix well until all the ingredients are evenly combined.

Step 3

Let the mixture sit for about 10 minutes to allow the oats to absorb excess moisture, which will help bind the mixture.

Step 4

Divide the mixture into four equal portions. Shape each portion into a patty about 1 inch thick.

Step 5

Heat 1 teaspoon of olive oil in a large non-stick skillet over medium heat. Add the patties and cook for 3-4 minutes on each side, or until they are golden brown and heated through. Be gentle when flipping, as these burgers are more delicate than traditional ones.

Step 6

While the patties cook, toast the whole grain burger buns if desired.

Step 7

Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by a cooked bean patty, a slice of tomato, and your choice of condiments. Top with the other half of the bun.

Step 8

Serve immediately and enjoy your Low Fat Ultimate Bean Burger!

Nutrition Facts

Serving size	(1067.7g)

Amount per serving	% Daily Value*
Calories	1561.7

Total Fat 25.7g	0%
Saturated Fat 3.9g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 3918.8mg	0%
Total Carbohydrate 283.4g	0%
Dietary Fiber 52.9g	0%
Total Sugars 33.4g
Protein 67.3g	0%

Vitamin D 0IU	0%
Calcium 497.1mg	0%
Iron 20.7mg	0%
Potassium 2698.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 14.2%

Protein: 16.5%

Carbs: 69.4%