Mediterranean Diet Black Bean Burger

Savor the vibrant flavors of the Mediterranean with this nutritious and satisfying Mediterranean Diet Black Bean Burger. Packed with protein-rich black beans, fragrant spices like cumin and coriander, and the fresh zest of parsley and red onion, this plant-based burger is a wholesome twist on a classic favorite. Easy to prepare in just 30 minutes, these patties are pan-seared to perfection, achieving a crispy exterior and tender, flavorful interior. Topped with crisp lettuce, juicy tomato, and optional crumbled feta on a toasted whole wheat bun, this burger is both heart-healthy and incredibly delicious. Whether you're embracing the Mediterranean diet or simply craving a meatless meal, this black bean burger is sure to become a weeknight staple.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

Ingredients

• 15 oz (drained and rinsed) canned black beans
• 0.5 cup breadcrumbs
• 0.5 medium, finely chopped red onion
• 0.25 cup, chopped fresh parsley
• 2 cloves, minced garlic
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon smoked paprika
• 0.5 teaspoon kosher salt
• 0.25 teaspoon black pepper
• 1 large egg
• 2 tablespoons extra virgin olive oil
• 4 whole wheat buns
• 4 lettuce leaves
• 1 large sliced tomato
• 0.25 cup crumbled feta cheese (optional)

Directions

Step 1

In a large mixing bowl, add drained and rinsed black beans. Using a potato masher or fork, mash the beans until they are mostly smooth with a few chunks remaining for texture.

Step 2

Add the breadcrumbs, finely chopped red onion, chopped parsley, minced garlic, ground cumin, ground coriander, smoked paprika, kosher salt, and black pepper to the mashed beans. Mix until well combined.

Step 3

Crack the egg into the mixture and stir until the ingredients are fully incorporated and the mixture holds together.

Step 4

Form the mixture into 4 equal-sized patties, each about 1-inch thick.

Step 5

In a large skillet, heat the extra virgin olive oil over medium heat. When the oil is hot, add the patties to the skillet.

Step 6

Cook the black bean patties for about 4-5 minutes on each side, or until they are nicely browned and heated through.

Step 7

Toast the whole wheat buns in the same skillet, or a toaster, until slightly crispy.

Step 8

Assemble the burgers by placing a lettuce leaf on the bottom half of each bun, followed by a black bean patty.

Step 9

Top with a slice of tomato, a sprinkle of crumbled feta (if using), and then cover with the top half of the bun.

Step 10

Serve immediately and enjoy your Mediterranean Diet Black Bean Burger!

Nutrition Facts

Serving size	(1170.5g)

Amount per serving	% Daily Value*
Calories	1855.8

Total Fat 63.9g	0%
Saturated Fat 18.2g	0%
Polyunsaturated Fat 2.8g
Cholesterol 272.9mg	0%
Sodium 4236.0mg	0%
Total Carbohydrate 254.1g	0%
Dietary Fiber 66.2g	0%
Total Sugars 25.6g
Protein 84.9g	0%

Vitamin D 53.8IU	0%
Calcium 837.3mg	0%
Iron 25.7mg	0%
Potassium 3097.6mg	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: 29.8%

Protein: 17.6%

Carbs: 52.6%