Healthy Black Bean Burger Sandwich Recipe
created by
Christy J. 08/12/2024
"Black bean burger with tomato mustard on Ezekiel bread"
"Great work Christy! Youre making solid progress towards your weekly target with your fiber and lean protein-rich meals. Your black bean burger on Ezekiel bread is a creative and nutritious choice.! I hope you enjoyed it too :) keep up the great work as we go into Monday"
See commentsIngredients
- 1 can (15 oz) black beans, drained and rinsed
- 1/2 cup cooked quinoa
- 1/4 cup finely chopped onion
- 1/4 cup breadcrumbs (whole wheat or gluten-free)
- 1 clove garlic, minced
- 1 tsp cumin
- 1/2 tsp paprika
- Salt and pepper to taste
- 4 slices Ezekiel bread
- 1 medium tomato, sliced
- 1 tbsp mustard (low-sugar)
Instructions
- In a large bowl, mash the black beans with a fork until mostly smooth, leaving some chunks for texture (about 5 minutes).
- Add cooked quinoa, chopped onion, breadcrumbs, garlic, cumin, paprika, salt, and pepper. Mix until well combined (about 3 minutes).
- Form the mixture into 4 patties.
- Heat a non-stick skillet over medium heat and cook the patties for about 5 minutes on each side, or until golden brown.
- Toast the Ezekiel bread slices lightly in the skillet or toaster.
- Assemble the sandwich by placing a black bean patty on a slice of bread, topping it with tomato slices and mustard, then closing with another slice of bread.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 250 kcal |
| Protein | 12g |
| Carbohydrates | 40g |
| Fiber | 10g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 5g |
| Saturated Fat | 1g |
Health Benefits
This Healthy Black Bean Burger Sandwich is rich in plant-based protein and fiber, making it an excellent choice for weight loss and overall health. Black beans provide essential nutrients and antioxidants, while quinoa adds complete protein. This dish fits well into plant-based and Mediterranean diets, promoting heart health and weight management. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Serve with a side of mixed greens or a light salad for added nutrients.
- Pair with a glass of infused water or herbal tea for a refreshing drink.
- Garnish with fresh herbs like cilantro or parsley for extra flavor.
Recipe Variations and Adjustments
whole wheat sandwich bread recipe
Use whole wheat sandwich bread instead of Ezekiel bread for a different texture while still keeping it healthy.
FAQs About This Recipe
Can I freeze the black bean patties?
Yes, you can freeze the patties before cooking. Just make sure to separate them with parchment paper.
What can I use instead of mustard?
You can use hummus or a low-fat yogurt spread as an alternative.
How can I make this recipe spicier?
Add chopped jalapeños or a dash of hot sauce to the black bean mixture.
Is this recipe suitable for vegans?
Yes, this recipe is completely plant-based and vegan-friendly.
How long can I store leftovers in the refrigerator?
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Black Bean Burger Sandwich for its perfect balance of flavor and nutrition. Packed with lean protein and fiber, it keeps you feeling full and satisfied, making it an excellent choice for weight loss. The use of Ezekiel bread adds a wholesome touch, while the fresh tomatoes enhance the taste. Plus, it's quick to prepare, making it a convenient option for busy days or travel. Enjoy a delicious meal that feels indulgent but is truly healthy!
Recipe created by Fitmate Coach; inspired by Christy J.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"Black bean burger with tomato mustard on Ezekiel bread"
"Great work Christy! Youre making solid progress towards your weekly target with your fiber and lean protein-rich meals. Your black bean burger on Ezekiel bread is a creative and nutritious choice.! I hope you enjoyed it too :) keep up the great work as we go into Monday"