High-Protein Bean Burgers Recipe

Black soybeans burgers in a glass container.

5 from 2 votes

High-protein black bean or black soybean burgers made with simple ingredients. Hearty, fiber-rich, and perfect for meal prep.

Prep Time25

Cook Time20

Total Time45

Course: Main Course, Side Dish

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: servings

Calories: 353kcal

Author: Nisha Melvani

Equipment

1 Food processor
1 Baking sheet
Oven or air fryer, stovetop, or grill

Ingredients

1 ½ cups cooked black beans or black soybeans (1x15-ounce can, drained and rinsed) see notes
1 large yellow onion small dice
½ cup rolled oats
½ cup sun-dried tomatoes chopped (use dried and soaked, or jarred)
2 tablespoons tomato paste
1 teaspoon garlic powder or 2 minced fresh cloves
1 tablespoon Worcestershire sauce see notes
2 tablespoons nutritional yeast
2 teaspoons smoked paprika
1 teaspoon ground cumin
Salt and black pepper to taste

Instructions

Bake the beans. Preheat the oven to 340°F (170°C). Spread the drained and rinsed black soybeans in a single layer on a parchment-lined baking sheet. Bake for 15 minutes to remove excess moisture. Let cool slightly.
Cook the onion. Meanwhile, cook the onion in a nonstick skillet over medium heat with a splash of water or vegetable broth until deeply browned and caramelized, about 10–15 minutes. Stir in the garlic during the last minute of cooking, if using fresh.
Process the oats. Add the rolled oats to a food processor and pulse until they resemble a coarse flour.
Combine. Add the beans, sun-dried tomatoes, browned onion, garlic powder, tomato paste, Worcestershire sauce, nutritional yeast, smoked paprika, cumin, salt, and black pepper. Pulse just until the mixture comes together, leaving some texture.
Shape. Using a large ice cream scoop, portion the mixture into 6 equal mounds, then shape into patties.
Cook using your preferred method:
Optional: Lightly brush the patties with oil on both sides.
Oven: Bake at 400°F (200°C) for about 25 minutes, or until heated through, flipping halfway through, until browned and firm.
Air Fryer: Air fry at 375°F (190°C) for 12–15 minutes, flipping halfway through, until crisp and golden.
Skillet: Heat 1–2 teaspoons of oil (or use a lightly greased nonstick skillet) over medium heat. Cook for 4–5 minutes per side, until a deep golden crust forms and the burgers are heated through.
Grill: Preheat a well-oiled grill or grill pan to medium heat (about 375–400°F). Grill for 4–5 minutes per side, flipping carefully once the burgers release easily from the grates. (Chilling the patties for 30–60 minutes, or freezing them for 15–20 minutes before grilling, helps them hold together on the grill.)

Notes

Serving Size: 2 burgers. Each patty contains: 177 calories, 13 g protein, 23 g carbohydrates, 5 g fat, and 7 g fiber.
If using dried black soybeans. Cooking instructions: Soak the dried soybeans overnight, then drain and rinse. Simmer in fresh water for 3–4 hours, or pressure cook for 35–40 minutes, until tender.
Using black soybeans: Black soybeans are naturally firmer than regular black beans, so the mixture may need 1–2 tablespoons of water to help it bind. Pulse just until the mixture holds together when squeezed, then chill the patties before cooking for the best texture.
Worcestershire sauce: Use vegan Worcestershire sauce to keep this recipe vegetarian and vegan. Regular Worcestershire sauce also works if you don't need the recipe to be vegetarian. See the blog post above for additional substitution ideas.
Burgers Texture: Different brands of beans vary in moisture. If your mixture feels crumbly, add 1–2 tablespoons of water or vegetable broth before forming the patties. Avoid overbaking, as that can also dry them out.
Storage: See the blog post above for refrigerator, freezer, and make-ahead storage instructions, including how to freeze both uncooked and cooked patties.
See my healthy ingredient list here.

Nutrition