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Black Bean Burger

Day One Dinner: Black Bean Burger and Parsnip Fries

Prep Notes:

  • Make 3/4 cup bulgur wheat according to package directions; use 1/4 cup in burgers, saving the rest for lunch on Day 2 and breakfast on Day 3.
  • Eat one burger tonight; store the two remaining black bean patties wrapped in plastic wrap or in a freezer bag and freeze for Day 5 lunch and Day 6 dinner.
  • Store the remaining parsnip fries in the refrigerator for lunch tomorrow.
  • Before heading to bed, make your overnight oats (recipe here) for tomorrow's breakfast.
  • Black Bean Burger and Parsnip Fries

    C&J Nutrition

    Black Bean Burger


    1. 3 parsnips, cut into 1/4-inch wide sticks/fries
      2 tablespoons plus 1 teaspoon olive oil, divided
      2 slices yellow onion
      1 1/4 cups black beans
      3/4 cup uncooked bulgur wheat, cooked according to package directions and cooled to room temperature (use 1/4 cup cooked for burgers and save remaining for other recipes)
      2 tablespoons finely chopped yellow onion
      1 teaspoon minced garlic
      1/2 teaspoon ground cumin
      1/4 teaspoon salt
      2 cups baby spinach
      1 tablespoon hot sauce (optional)
      2 teaspoons chipotle mayo (or regular mayo mixed with hot sauce or chipotle powder)


    Parsnip Fries

    1. Preheat oven to 420ºF. Toss parsnip strips with 2 teaspoons olive oil and place on a parchment or foil-lined baking sheet. Bake for 15 minutes, then turn and bake until soft and golden, about another 10 minutes.
    2. Saute sliced onions in 1 teaspoon olive oil over medium heat until nicely caramelized and soft, about 10 minutes. Set aside.
    3. Black Bean Burgers

    4. In a medium bowl, mash black beans with a fork, leaving some whole pieces. Add 1/4 cup bulgur wheat, chopped onion, garlic, cumin, salt, and hot sauce. Stir together until well combined and, using hands, form 3 equal round patties.
    5. Heat remaining tablespoon of olive oil in a medium skillet over medium-high heat. Add black bean patties and cook about 3 minutes each side, or until golden and crispy on the surfaces and heated through. Remove burgers from skillet and set aside. Add 1 teaspoon olive oil and saute spinach until wilted, about 30 seconds to 1 minute more.
    6. Serve one black bean patty on top of sauteed spinach, topped with caramelized onion and drizzled or dipped in mayo. Serve 2/3 of the parsnip fries on the side. Drizzle with additional hot sauce if desired.


    Calories: 534.4
    Protein: 13.9 g
    Carbohydrate: 63.1 g
    Dietary Fiber: 15.2 g
    Total Sugars: 10.9 g
    Total Fat: 27 g
    Saturated Fat: 4.349 g
    Sodium: 703.7 mg

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