Black soybeans keto burgers are a healthy bean burger recipe made with black soybeans. It has no added sugar, and is vegan-friendly. It’s also gluten-free and dairy-free.
These tasty low carb veggie burgers are just 4g net carbs each with 11g protein.
Black soybeans are a nutritional powerhouse. The entire bean contains just two net carbs, making them ideal for low carb diets. In this recipe, black soybeans are transformed into a keto burger. We also have a great keto vegan chili recipe with black soy beans!
I've been missing a decent bean burger on a low carb diet and although lupini beans have made great fritters, I thought I'd try black soybeans for a low carb vegan burger.
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ARE BLACK BEANS KETO?
Black beans have a high carbohydrate content but black soybeans can be enjoyed on a low carb diet. The nutritional comparison between these two beans when cooked are below.
| ½ cup (86g) serving | Black Beans | Black Soy Beans |
| Calories | 114 | 120 |
| Protein | 8g | 11g |
| Fat | 0 | 6g |
| Total Carbs | 20g | 8g |
| Fibre | 7g | 7g |
| NET CARBS | 13g | 1g |
Nutritional information may vary between brands and whether you are using canned or dried beans. Check the labels before purchasing.
Black soybeans are available in cans, ready for use or dried, which need soaking in water before use. We use the Eden Organic Black Soybeans but there are other brands to try.
HOW TO COOK BLACK SOYBEANS
As with any dried beans, they need to be soaked in water before use. Place the beans in a large bowl with water and salt. Cover and keep in the fridge for 12 hours (ideally overnight). Rinse the beans thoroughly. Then place then in a large saucepan and cover with water. Bring to the boil and simmer for 1 ½ to 2 hours until the beans are soft.
For a quicker method of cooking dried beans, cook them in a pressure cooker.
If you are using canned black soybeans, rinse the beans before use.
Your beans are now ready to use in a recipe. They make great low carb refried beans or keto chili.
INGREDIENTS
We have kept the ingredients for this keto burger, vegan and not used any egg for binding.
HOW TO MAKE BLACK SOYBEAN BURGERS
The keto burger mixture is cooked in a skillet then processed in a food processor to combine the ingredients. Pulse the mixture for a chunkier bean burger.
Fry onion, garlic and spices and add black soybeans
Blend the mixture in a food processor
Form into patties
Pan fry or air fry burgers
These keto vegan burgers can be made ahead, stored in the fridge and cooked when you are ready to eat.
SUBSTITUTIONS
You can change the ingredients to make a tasty vegetarian burger to your liking.
- Walnuts - these can be omitted or replaced with almonds or peanuts. If you want a nut-free burger and a lower fat burger, use sunflower seeds instead.
- Red onion - chopped green onion can be used and does not need to be cooked before forming the burger.
- Red pepper - cooked mushrooms or baby spinach could replace the vegetable element of the burger. Try roasted red pepper too for extra flavor.
- Vegetarian - add Cheddar or Feta cheese to the burger.
- Spices - We use a blend of cumin, chili and smoked paprika but you can use herbs or other spices. Chopped jalapenos can add some extra heat.
- Ground Flaxseed - this can be swapped with other low carb flour such as coconut flour, almond flour or lupin flour. The quantities will need to be changed. Add a ¼ cup at time when processing the burger mixture until it starts to bind.
STORAGE
If you have leftover cooked burgers, store them in an air tight container in the fridge and they should last for 3-4 days. They reheat well either on the stove or in the air fryer.
To freeze, place a square of parchment paper between each patty to prevent sticking. Then store in an air tight container or zip lock bag. They will freeze up to 3 months.
Defrost the bean burgers thoroughly before use.
WHAT TO SERVE WITH BLACK SOYBEAN KETO BURGERS
Low carb vegetarian burgers are delicious by themselves but serve them in a low carb burger bun. They are a hearty meal but you could also serve them with these low carb vegetarian side dishes.
MORE LOW CARB VEGETARIAN BURGER RECIPES
If you are looking for a low carb vegetarian or vegan burger, try some of these recipes:
Black Soybean Keto Burgers
Ingredients
- 1 ½ cups black soybeans cooked
- ¼ medium red onion chopped
- 2 cloves garlic
- ¼ cup red pepper chopped
- ⅓ cup walnuts
- 1 tablespoon tamari
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon smoked paprika
- ½ cup ground flaxseed
- 1 tablespoon olive oil
Instructions
- In a large pan or skillet, heat the olive oil an a medium heat. Cook the onion for 5-8 minutes until soft.
- Add the garlic and cook for a further minute.
- Add the spices, red pepper, walnuts, tamari sauce and black soybeans to the pan. Stir for 1-2 minutes.
- Place the ingredients into a food processor and gently pulse until the mixture has combined. You can make it chunky or smooth.
- In a large mixing bowl, add the mixture from the food processor and add the ground flaxseed to bind. Stir through and add any additional ground flaxseed or low carb flour until you have a mixture you can form into patties.
- With damp hands, form the mixture into patties and place on a plate.
- Chill the patties in the fridge for 30 minutes to firm.
Fry the Burgers
- Heat a tablespoon of oil in a large frying pan or skillet and cook for 3-5 minutes each side until slightly crispy.
Air Fry the Burgers
- Place a piece of parchment paper into the air fryer basket (to prevent the burgers sticking) and cook at 200C/400F degrees for 5-7 minutes, turning over half way through cooking.
Notes
YOUR OWN NOTES
Nutrition
