- Calories: 180
- Protein: 21 g
- Total Fat: 6 g
- Saturated Fat: 1 g
- Unsaturated Fat: 3.5 g
- Cholesterol: 60 mg
- Total Carbohydrate: 14 g
- Dietary Fiber: 5 g
- Total Sugar: 1 g
- Natural Sugar: 1 g
- Added sugar 0 g
- Sodium: 280 mg
If you love beefy burgers but are looking for a better-for-you swap without going totally vegetarian, look no further. In this recipe, I’ve replaced the fatty ground beef with seasoned lean ground turkey and fiber-rich black beans. (If you’re a true red meat lover, you can also go for grass-fed, lean beef or ground sirloin.) This is a recipe I turn to over and over again, and my kids are always happy to see it on the dinner table.
I’ve never had any problem forming the mixture into patties, but if you find yours to be too wet or fussy, add a few tablespoons of rolled oats to help the batter firm up. Another option: Place the entire meat mixture bowl (covered) in the fridge for about 30 minutes. This will also make it a little easier to handle.
I like to serve these as nice, hearty burgers for dinner or as smaller sliders on little wholegrain buns to pass around as party apps. Sometimes, I serve sliders with just a bottom bun and skewer a toothpick through it with a piece of avocado, roasted red pepper, and some feta on top. Another idea: Serve the patty in lettuce wraps to go super low-carb.
This recipe comes from my new book, Joy Bauer’s Superfood! To learn more, click here.
- Prep time
- Total Time
- • 1 can (15 ounces) black beans, rinsed and drained
- • 1 large egg, lightly beaten
- • 1 tablespoon reduced-sodium soy sauce
- • 1 tablespoon Worcestershire sauce
- • 1 teaspoon garlic powder
- • 1 teaspoon onion powder
- • 1 pound ground turkey (90 to 93 percent lean)
- • Kosher salt for sprinkling
In a large bowl, mash the beans by hand using a potato masher or the back of a large fork (mash them as much as you can, but it’s okay to leave chunks throughout). Add the egg, soy sauce, Worcestershire sauce, garlic powder, and onion powder and mix to combine. Add the ground turkey and gently combine using your hands or a spatula. Form the mixture into 6 large patties.
Liberally coat a large skillet with nonstick oil spray and warm over medium-high heat. Place 3 or 4 patties in the skillet. Mist the tops with oil spray and sprinkle them with salt. Cook for 4 to 5 minutes, then carefully flip, scraping the bottom to keep them intact. Next, lightly sprinkle the browned tops with salt and cook for another 4 to 5 minutes, until the internal temperature reaches 165˚.
Reapply oil spray to the skillet and repeat with the remaining burgers.
Serve the burgers on toasted whole grain hamburger buns with your choice of toppings.