These Healthy Black Bean Burgers Are Packed with Fiber
You don't have to be a hardcore vegetarian to love these.

Save the cows because today we are cooking up some Black Bean Burgers! In this episode of “Diabetes Bites” dietitian, Fiorella DiCarlo, shows you how to prepare your favorite delicious recipes in a way that’s healthy and diabetes-friendly.
Fiorella is cooking up a delicious black bean recipe. This black bean burger is a flavorful, healthy recipe to add to your burger repertoire! Beans are a nutritional powerhouse, and are used often in Mediterranean cooking. Beans are filled with both soluble fiber and insoluble fiber and are great for regulating blood sugar levels. Aside from being a staple in a healthy diet, beans are also a very versatile ingredient and can add a lot of flavor to your recipes. You can use any beans you’d like for this recipe, but today Fiorella makes a black bean burger.
Ingredients
- 1 15-oz can of black beans, drained and rinsed
- ⅓ cup chopped sweet onion
- 1 tablespoon minced garlic
- 3 baby carrots, grated
- ¼ cup green bell pepper, minced
- 1 tablespoon cornstarch
- 1 tablespoon warm water
- 3 tablespoons chili-garlic sauce
- 1 teaspoon chili powder
- 1 teaspoon ground cumin
- 1 teaspoon seafood seasoning
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- 2 slices whole-wheat bread, torn into small crumbs
- ¾ cup unbleached flour, or as needed
Instructions
Preheat oven to 350 degrees F (175 degrees C). Grease a baking sheet. Mash black beans in a bowl. Add onion, garlic, carrots, and green bell pepper and mix together. Whisk cornstarch, water, chile-garlic sauce, chili powder, cumin, seafood seasoning, salt, and black pepper together in a separate small bowl. Stir cornstarch mixture into black bean mixture. Mix whole-wheat bread into bean mixture. Stir flour, 1/4 cup at a time, into bean mixture until a sticky batter forms. Spoon 'burger-sized' mounds of batter onto the prepared baking sheet, about a 3/4-inch thickness per mound. Shape into burgers. Bake in the preheated oven until cooked in the center and crisp in the outside, about 10 minutes on each side.Nutrition Information
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Dietary Needs



Cholesterol



Fiorella DiCarlo is a registered dietitian in New York City.
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[SOUND] We are making
a black bean burger today.
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And this is not to replace
your regular burger but
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just to add to your burger repertoire.
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Beans are the backbone of a lot
of Mediterranean cooking, and
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really a powerhouse for your health.
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They're filled with fiber, insoluble and
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soluble fiber, that really regulate your
blood sugar levels so they're great.
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They're also versatile in recipes.
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You can pick any bean you'd like.
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You can pick cannellini beans or
chickpeas.
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Or black beans, or
red it's really up to you.
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That have a really meaty,
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starchy texture that could really
add a lot of flavor to your recipes.
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Today we're gonna use the black bean.
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We're going to add the black
beans into our bowl here.
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And since these are canned beans and
have been drained,
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we could just kind of smash
them up with our fork.
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All right.
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To a kind of smashy,
pasty consistency here.
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That might take you a little time.
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This is the consistency that
we're looking for here.
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Alright.
Now, what we're going to do Is do a little
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season here with some salt.
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All right, keep that going there.
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Rather generous, just because
like I said the beans could be
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a little bland coming out of the can,
but we're gonna
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keep amplifying the flavors in
layering and building the flavor.
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And some cracked pepper also as well.
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And next we're gonna start
adding our other veggies.
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We have some onions, and some green
bell peppers, and some shredded carrots.
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Now these are filled with antioxidants and
enzymes that are going to enhance
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the flavors, and
the health benefits of this bean burger.
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So we're gonna just make sure
they're incorporated in here.
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But we do like to keep them whole and
chunky,
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because it's going to add to
the texture of the burger at the end.
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Perfect.
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I'm going to put this aside for a second.
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Because what we're gonna do is create
a little bit of a binder here.
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We have some corn starch And
some water here and we're just gonna put
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this together here just so that
the actual burger patties stick together.
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All right, there we are.
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Take our baby little whisk here,
which is so cute.
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Just gonna whisk up our corn starch there,
that should just take a few seconds,
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and we're gonna go ahead and
add all of the spices in this mix.
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Cumin, chili powder, as you can tell,
this is going to be really,
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really spicy, have a nice kick to it.
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Then we're gonna have a little bit of an
Old Bay spice, and that'll give it a nice,
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nice savory feel too.
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We do have one more thing to go and
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we have a little Siracha,
we're gonna put that down.
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All of the spices in this mixture
are again filled with antioxidant
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properties that are gonna be great for
lowering inflammation in your body.
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And helping in diabetes management.
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Look how beautiful it is.
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Smells nice and spicy too.
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It's gonna be a great
addition to these beans.
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I'm gonna add this chopped up garlic,
okay.
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Now when garlic is chopped up,
it releases an enzyme called allison.
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And this allison is what gives
it the antimicrobial property.
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All of our spices are added to the mix and
we have one more coming from our
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paste that we created,
filled with spicy goodness.
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This is going to be great.
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All right, so we're gonna mix
this together here, perfect.
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Now, to pull all of this together so
that the mixture is not too wet,
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what we're going to do is we're
gonna add a couple of things.
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We're gonna add some chopped up whole
wheat bread that we just tore apart,
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anything that you have in
the house if it's whole wheat.
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And we're going to slowly add
a bit of white whole wheat flour.
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You have to use the whole thing.
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See how it begins to bind.
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All right.
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If it begins to bind without using
the entirety of it, that's fine too.
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This is not the refined flour
because the refined flours gonna
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spike your blood sugar levels.
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We are ready to make the patties.
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The first thing we're going
to do is spray the sheet pan
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with non-stick cooking spray.
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Make sure that they don't stick.
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There we are.
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Then, I think this mixture should
make three to four patties.
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Let's make four today,
and see how that goes.
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Make our patty just the way we would
do if we were using ground beef or
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ground turkey.
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Okay.
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There you go.
Again, it doesn't have to be perfect,
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it just has to be delicious.
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Put it down.
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[MUSIC]
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There we are.
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Great.
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We're gonna put these in for 320 degrees.
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They're going to stay in for
about ten minutes.
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Flip them over for
another ten minutes and they'll be done.
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Look at that.
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You can just see the chunks of all
the vegetables and beans we put in there.
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Now, what you can do here is that
instead of putting it on a bun,
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what you can do is wrap
them in lettuce leaves.
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And you can be bean burger and
lettuce leaves, or kale leaves.
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And we're just gonna go ahead and
put that in there.
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I know this is going to be one of your
favorite burgers in your repertoire now,
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the black bean burger.
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[MUSIC]
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Thanks for joining us for Diabetes Bites,
and I'll see you next time.