Recipe description
June 21, 2026
Bean burgers on whole-grain bread
Bean burgers on whole-grain bread: fiber-forward bites for gentle digestion.
High Fiber
Legume Rich
Whole Grains
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from legumes and whole grains.
- Includes colorful plant foods that support dietary diversity.
- Balanced with protein, healthy fats, and slow carbohydrates.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Bean, brown
1
cup
Bread, whole grain
4
slice
Onion
0.5
piece
garlic
2
clove
Coriander
1
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Avocado
1
piece
Instructions
1
Cook the beans in boiling water until soft, then drain and let cool.
2
In a bowl, mash the cooked beans with a fork.
3
Finely chop the onion and garlic, then add to the mashed beans along with the coriander, salt, and pepper.
4
Form the mixture into patties and cook in a skillet over medium heat until browned on both sides.
5
Toast the whole grain bread slices in the skillet or oven.
6
Serve the bean burgers on the toasted whole grain bread and top with sliced avocado.
Nutrition
480 kcal
Calories
19 g
Protein
60 g
Carbohydrates
12 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
1.0 g
Salt
FAQ
Are these bean burgers vegan?
Yes, they’re plant-based and dairy-free as written; check toppings for any animal products.
What beans work best?
Black beans or chickpeas are common; canned or cooked dried beans both work, mash them for patties.
Can I make these gluten-free?
Yes—use gluten-free whole-grain bread and gluten-free toppings; beans themselves are naturally gluten-free.
How do I cook them?
Form patties and cook in a lightly oiled skillet until browned and heated through, or bake at about 190°C (375°F).
How should I store leftovers?
Cool and refrigerate in an airtight container within two hours; 3–4 days in the fridge, or freeze for longer.
Will they cause gas?
Beans can cause gas for some people; rinse canned beans, increase fiber gradually, and cook until soft to ease digestion.
What toppings go well?
Lettuce, tomato, onion, cucumber, avocado, pickles, and a light yogurt or plant-based sauce; add extra veggies if you like.
Are there serving options besides bread?
Yes—serve on a bed of greens or in a wrap; gluten-free bread works too.
Can I meal-prep these?
Yes—form patties and refrigerate up to 1 day before cooking, or freeze cooked patties for longer storage.
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