The Mighty Black Bean Burger

Black beans are a staple in diets worldwide—with good reason. These tasty, nutrient-rich legumes boost health and liven up any meal—like in this black bean burger recipe. 

Did you know that black beans are native to the Americas and date back over 7,000 years? Or that they have been used in traditional Chinese medicine for centuries? They are a staple in the meal plans of Central and South Americans, as well as that of many vegans and vegetarians. Their popularity among U.S. consumers has been growing since the 1980s.

But it’s not just their rise in popularity that has people buzzing about this nutrient-rich legume. Nor is it the bean’s oval shape, shiny black coat, creamy texture, or small white eye called a “keel.”

While these are all key qualities of this superb legume, the black bean's superpower comes from its health benefits. These beans are prized for their high fiber and protein content. They also contain nutrients that can help improve chronic conditions, lower cholesterol, and decrease the risk of heart disease—just for starters. This seems noble for such a humble and ancient staple.

Beans do more than help human health. Learn how they also contribute to a more sustainable and healthier planet.  

The health benefits and nutrients in black beans  

Like all beans, black beans offer a wide range of health benefits:

• Muscle health. Black beans are a good source of protein. They are also high in amino acids, which your body needs to build and maintain muscle mass. Plus, your body can only get amino acids through the food you eat. The protein content in black beans is comparable to that of soybeans, meat, eggs, and milk.
  
  Indeed, the mighty bean packs a powerful punch of protein. Just a ½-cup serving contains 7.3 grams of protein, which can help you meet your daily protein needs.
  
  
• Anti-Inflammatory. All beans, including black beans, are rich in antioxidants and fiber. Antioxidants play an important role in dialing down inflammation. That, in turn, may help lower the risk of conditions such as heart disease and cancer.

Here are some of the antioxidants found in black beans:  

• Vitamin A
• Vitamin C
• Copper
• Zinc
• Selenium

Beans are also high in fiber. Fiber promotes a healthy gut. That in turn may also help lower inflammation and regulate the immune system.  Plus, it may prevent the overproduction of inflammatory responses.  

• Energy. Black beans are also high in carbohydrates, your body’s main source of fuel. They give you the energy you need to function. When you eat carbs, your digestive system breaks them down. Once they enter your bloodstream, they become glucose (blood sugar). Insulin is then released to guide the glucose into your cells for use as energy.
  
  
• Bone structure and strength. Beans are a nutritional powerhouse when it comes to supporting bone health.  Their iron, phosphorus, calcium, magnesium, manganese, copper, and zinc all play a role. Iron creates a supportive framework for bones. Phosphorus works with calcium to strengthen bones. Magnesium helps change vitamin D into its active form. This in turn aids calcium absorption into the bones. Each of these nutrients helps make and maintain bone structure and strength.
  
  
• Healthy blood pressure. Beans are low in sodium, which, for some people, may raise blood pressure when consumed in high amounts. Black beans are also high in potassium, calcium, and magnesium—all of which have been found to support healthy blood pressure levels.  
  
  
• Blood sugar control. Beans are beneficial for those with diabetes because of their high fiber content, low glycemic index, and protein content. Consuming a high-fiber diet helps lower blood glucose levels. It may also improve lipid and insulin levels.
  
  
• Heart disease. Black beans have fiber, potassium, folate, vitamin B6, and phytonutrients that are good for the heart. They also have no cholesterol, which of course helps keep blood cholesterol levels low. This in turn lowers the risk of heart disease. Also, a ½ cup of black beans has 90 milligrams of omega-3 fatty acids and 108 milligrams of omega-6 fatty acids. Both of these polyunsaturated fats help lower inflammation and support heart and brain health.  
  
  
• Cancer. Black beans, as part of an overall healthy diet, contain nutrients and antioxidants that have been shown to decrease the risk of some forms of cancer. One of these nutrients—selenium—helps liver enzymes remove some substances that can cause cancer. It also helps curb inflammation.  
  
  
• Healthy digestion. Beans' high fiber content helps keep you regular, so you’re less likely to become constipated. They also promote healthy bacteria in the colon.  
  
  
• Weight loss. High-fiber foods—like black beans—help fill you up and keep you feeling full longer. This is a great way to curb your appetite, so you’re less likely to overeat throughout the day.    

A word about black beans and…ahem…gas  

One problem with beans is that they may cause gas. But there are ways to minimize this and other digestive discomforts. Soak uncooked beans for at least 16 hours and then drain, rinse, and boil them in a fresh pot of water. If using canned beans (which are already cooked) rinse those before heating or adding them to your recipes.

These steps help to break down some of the complex sugars responsible for gas. You can also add herbs and spices, such as peppermint, ginger, garlic, or onion. Some of these herbs may help ease gas, and they also liven up your dish. There are also over-the-counter treatments that can lessen the effects. Finally, if you’re new to eating beans, the key is to start with small servings and then eat a little more every week. In time, your body will adjust, and you’ll have less gas.  

Incorporating black beans into your diet    

Black beans can be added seamlessly into your meals to add flavor, protein, and fiber. Add them to tacos, burritos, and enchiladas. Try sprinkling them over salads or adding them to soups, stews, or casseroles. You can even use them in baking recipes, like brownies.  Or, whip up the black bean burger recipe below! 

Recipe for Mighty Black Bean Burgers  

A healthy and nutritious meal can be made from almost any ingredient. But for a truly healthy and delicious meal, nothing beats this smoky, lightly charred on the outside but tender-in-the middle, black bean burger. Chopped onion, minced garlic, and spices add even more flavor. You can make them as a quick meal indoors on the skillet. Or they’re perfect for the grill.   

Ingredients

• 1 can black beans, rinsed and drained
• 1 tsp. chili powder  
• 1/4 cup red onion, chopped
• 1 egg white, slightly beaten
• 1 tsp. garlic, minced
• 1 tsp. fresh ground black pepper
• 1 cup whole wheat breadcrumbs
• Vegetable spray 
  

Directions:

To make the breadcrumbs, heat 4 slices of whole wheat bread in a 200-degree oven. Allow the bread to bake until dry (about 10 minutes) and then crumble.

Mash beans with a fork and mix with all other ingredients. Shape into 8 patties. Heat a large skillet coated with vegetable spray. Cook the patties for 5 minutes on each side, or until lightly browned.

Serve on whole-wheat buns with traditional hamburger condiments and toppings.  

Yield: 8 servings 
Prep Time: 15 minutes 
Cook Time: 10 minutes 
Difficulty: 1

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This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. 

References

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Cleveland Clinic. (2024, July 8). 3 reasons why beans can boost your brain power. https://health.clevelandclinic.org/boost-your-brain-with-b-vitamins-and-beans

Cleveland Clinic. (2021, February 8). Carbohydrates. https://my.clevelandclinic.org/health/articles/15416-carbohydrates

Cleveland Clinic. (2024a, June 27). Why beans make you burst with gas. https://health.clevelandclinic.org/why-do-beans-make-you-fart

Djuricic, I., & Calder, P. C. (2021). Beneficial outcomes of omega-6 and omega-3 polyunsaturated fatty acids on human health: An update for 2021. Nutrients, 13(7), 2421. https://doi.org/10.3390/nu13072421

Jenkins, D. J. A., Kendall, C. W. C., Augustin, L. S. A., Mitchell, S., Sahye-Pudaruth, S., Mejia, S. B., Chiavaroli, L., Mirrahimi, A., Ireland, C., Bashyam, B., Vidgen, E., De Souza, R. J.,  Mayo Clinic Health System. (2024). The benefits of black beans. https://communityhealth.mayoclinic.org/featured-stories/black-bean-benefits

Meenu, M., Chen, P., Mradula, M., Chang, S. K. C., & Xu, B. (2023). New insights into chemical compositions and health‐promoting effects of black beans (Phaseolus vulgaris L.). Food Frontiers, 4(3), 1019–1038. https://doi.org/10.1002/fft2.246

Mullins, A. P., & Arjmandi, B. H. (2021). Health benefits of plant-based nutrition: focus on beans in cardiometabolic diseases. Nutrients, 13(2), 519. https://doi.org/10.3390/nu13020519

NDSA Agriculture and Extension. (2022, June 14). All about beans nutrition, health benefits, preparation and use in menus. https://www.ndsu.edu/agriculture/extension/publications/all-about-beans-nutrition-health-benefits-preparation-and-use-menus

Nguyen K.H. Nguyen. (2023). Black bean: composition, protein extraction and functional properties. International Journal of Multidisciplinary Research and Analysis, 06(08). https://doi.org/10.47191/ijmra/v6-i8-43

Sandborn D., Michigan State University Extension. (2021, December 1). Plant science at the dinner table: black beans. Food & Health. https://www.canr.msu.edu/news/black_beans_and_the_science_behind_them

Sievenpiper, J. L., Coveney, J., Leiter, L. A., & Josse, R. G. (2012). Effect of legumes as part of a low glycemic index diet on glycemic control and cardiovascular risk factors in type 2 diabetes mellitus. Archives of Internal Medicine, 172(21), 1653. https://doi.org/10.1001/2013.jamainternmed.70

Skerrett, P. J. (2012, November 30). Recipe for health: cheap, nutritious beans. Harvard Health. https://www.health.harvard.edu/blog/recipe-for-health-cheap-nutritious-beans-201211305612

Tello. M., & Pollack, R. (2018, October 25). Love those legumes! Harvard Health. https://www.health.harvard.edu/blog/love-those-legumes-2018102515169

UCLA Health. (2022, January 31). Study suggests black beans may improve insulin sensitivity. https://www.uclahealth.org/news/article/study-suggests-black-beans-may-improve-insulin-sensitivity

USDA. (n.d.). FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/food-details/173735/nutrients

This article was written by Kimberley Reynolds, edited by Gail Olson, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on August 27, 2024. 

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