The Easiest Budget Black Bean Burger

I love a juicy hamburger with melted cheese, mushrooms and a little bit of mustard. It’s delicious. As a registered dietitian nutritionist, I also want to make sure to feed my family lots of veggies. The The 2015-20 Dietary Guidelines for Americans encourages a diet rich in whole grains, fruits, vegetables, and low-fat or fat-free dairy. Research shows that a diet rich in these food groups can help prevent chronic disease. Even though I know better, I’ll be honest and say veggies just aren’t my favorite food group – so I have to be creative. Enter the Black Bean Salsa Sliders, they help make a veggie-packed meal. In addition to helping my veggie count for the day, these are also perfect on a budget. This recipe comes out at $1.15 per serving. You can’t beat that price tag when you are feeding your family a healthy meal!

Step 1: Gather the ingredients and preheat the oven. When you are cooking on a budget, always check the store brands. Take note of the price per serving or price per ounce in order to make sure you are getting the best deal. Notice that I only have one name brand item in this recipe. Another note: Panko is a whole wheat breadcrumb, a little healthier than your standard white breadcrumb.

Step 2: Blend most of the beans, onion, garlic and cumin in a food processor, blender, or you could even do it by hand with a potato masher! Process until the mixture is smooth.

Step 3: Add the leftover beans, breadcrumbs and cheese. Pulse just a couple times to incorporate. I did not leave enough texture to my burgers. So on this step, don’t process until smooth, but leave the mixture chunky.

Step 4: Transfer to a bowl and mix more with your hands until everything is combined.

Step 5: Form into 8 patties and place on a greased baking sheet. I used my toaster oven because it is still too hot to do serious cooking in Texas!

Step 6: Bake for 18 minutes, flipping when the burgers have cooked for 9 minutes. Serve each person 2 burgers on slider buns and enjoy! I made some simple steamed vegetables and whole grain tortilla chips.

Total cost for the recipe: $4.61

Total cost per serving: $1.15

By Katie McKee, MCN, RDN, LD

Katie has always loved teaching others about the power of nutrition. She has a background in journalism as a reporter, writer and editor and has been part of the Dairy MAX team since 2015. When she's not working, Katie enjoys cooking and spending time with her young son and family. Learn more about Katie

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