If you’re looking to upgrade your diet, consider the benefit of beans. These nutritional rock stars can dress up a salad or make a mean burger! With 7 grams each lean protein and fiber per half cup, beans are the ultimate heart-healthy protein. They are also an excellent source of B-vitamins, iron, phosphorous, magnesium, manganese, potassium, copper, calcium and zinc! Need we say more?

Southwestern Black Bean Burger

Yield: 8-4 ounce patties

2 – 16 ounce cans black beans, rinsed & drained
½ cup shredded Parmesan cheese
½ cup bell peppers, chopped (red, green, or yellow)
2 large eggs
¼ Tbsp each cumin, garlic powder, onion powder
¼ cup Panko bread crumbs

  1. Pre-heat oven to 350° Fahrenheit.
  2. Combine black beans, Parmesan cheese, chopped bell peppers, eggs, and seasoning in food processor and pulse to desired consistency.
  3. In a medium bowl, stir together black bean mixture with Panko breadcrumbs.
  4. Divide mixture into 8 patties and bake on parchment paper or an oiled baking sheet for about 4-6 minutes, or until firm and golden brown.
Nutrition per burger

165 calories
11g protein
21g carbohydrates (8g fiber)
4g fat (2g saturated)
60mg cholesterol
64mg sodium


Sarah Mattison Berndt, MS, RD, CD
Owner Fit Fresh Cuisine & Hybrid Athletic Club

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