Recipe: Black bean burgers with chipotle ketchup

By Mayo Clinic Staff

Dietitian's tip:

These black bean burgers may be prepared ahead of time and frozen. They're higher in fiber and lower in saturated fat and cholesterol, so they make an excellent stand-in for regular hamburgers.

Number of servings

Serves 6

Ingredients

  1. 1 1/4 cups dried black beans, picked over and rinsed, soaked overnight, and drained
  2. 3 cups water
  3. 1 bay leaf
  4. 2 plum (Roma) tomatoes, peeled and seeded then diced
  5. 1 yellow onion, chopped
  6. 4 cloves garlic, minced
  7. 1 tablespoon tomato paste
  8. 1 tablespoon wine vinegar
  9. 1 chipotle chili in adobo sauce, minced
  10. 1 3/4 teaspoons ground cumin
  11. 1 teaspoon salt
  12. 1 1/2 tablespoons canola oil
  13. 1/2 red bell pepper (capsicum), seeded and chopped
  14. 1/2 cup cooked brown rice
  15. 1/4 cup chopped pecans
  16. 1 green (spring) onion, thinly sliced
  17. 1 egg, lightly beaten
  18. 3/4 cup fresh whole-grain bread crumbs
  19. 6 whole-grain hamburger buns
  20. 6 slices tomato
  21. 6 slices red onion
  22. 3 bibb lettuce leaves, halved

Directions

In a large saucepan over high heat, combine the beans, water and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60 to 70 minutes. Drain and discard the bay leaf.

While the beans are cooking, combine the tomatoes, half the yellow onion, half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin and 1/4 teaspoon of the salt in a small saucepan over medium-high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally, until the liquid is reduced and the mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to cool.

In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining yellow onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the remaining garlic and saute until they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the salt, transfer the mixture to a bowl and let cool. Set the pan aside.

In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into 6 patties, each about 3/4-inch thick.

In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning once, until nicely browned on both sides and heated through, 7 to 9 minutes total.

Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup.

Nutritional analysis per serving

Serving size :1 prepared burger

  • Total fat

    11 g

  • Calories

    389

  • Protein

    16 g

  • Cholesterol

    35 mg

  • Total carbohydrate

    59 g

  • Dietary fiber

    15 g

  • Monounsaturated fat

    5 g

  • Saturated fat

    1 g

  • Sodium

    791 mg