Cooking For Dancers: Black-Bean Burgers

Posted by on 05.09.2012

Welcome to the third installment of TENDUS’ new series “Cooking For Dancers,” a series of posts that aim to bring my readers healthy, balanced meals to fuel a dancer’s body.  I plan to bring you my food experiments that are not only healthy, but taste like they’re not!

Recipe three is sure to satisfy that burger craving, without all the calories!  I found this recipe a couple years ago on  I have made a few small changes, but I cannot take all the credit for this winning dish!  I love to pair this with my recipe for guacamole and a side of fresh corn, recipes for which you will find below.

Epicurious Black-Bean Burgers



Epicurious Black-Bean Burgers Nutrition facts:

Servings: 4           Calories: 422           Fiber: 17g          Protein: 17g


2 (14-oz) cans of black beans, drained and rinsed

3 tablespoons mayonnaise

1/3 cup plain bread crumbs

3 teaspoons ground cumin

1 teaspoon Sriracha sauce

1/4 cup chopped cilantro

2 tablespoons Extra Virgin Olive Oil (EVOO)

4 whole wheat hamburger buns


Total Cooking Time: 15 minutes

1.  In a food processor, blend one can of beans, mayonnaise, bread crumbs, cumin, and Sriracha sauce into a course purée.  Transfer to a bowl to mix with cilantro and the second can of beans.

2. With damp palms, form into four patties.

3.  Heat EVOO in a large skillet or griddle over medium-high heat. Place burgers onto the pan and cook until lightly browned.  Flip to cook other side.  Cook about 4-5 minutes total.

Place burgers onto the pan and cook until lightly browned.

4.  Serve on whole wheat buns with home-made guacamole and arugula.


Guacamole Nutrition Facts:

Servings: 4             Calories: 102              Fiber: 7.8g           Protein: 1.38g         Potassium: 288mg

*Potassium is great to prevent muscle cramps during high activity.  Other foods high in Potassium include: potatoes, bananas, raisins, spinach, and tomatoes.


2 avacados

1/4 cup chopped red onion

1 small Jalapeño pepper, chopped

4 tablespoons chopped cilantro

1 vine tomato, cubed



Total Active Time: 10 minutes

1.  Cut two avocados into large cubes.  Using potato masher, crush until desired consistency is achieved.

Cut avocados into large cubes.

Ingredients for guacamole

2. Stir in tomato, pepper, onion, and cilantro.

3.  Season with salt to taste.


Fresh Corn Nutrition Facts:

Servings: 4             Calories: 77.5             Protein: 2.235g


2 fresh heads of corn

1 tablespoon of whipped butter

salt and pepper


Total Cooking Time: 10 minutes

1. Using a knife, cut corn kernels off the cobb over a sauté pan.

2. Add butter, salt and pepper and cook over medium heat for about 10 minutes or until tender.


Serve Black-Bean Burger with arugula, topped with guacamole, next to a side of fresh corn.

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