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Black Bean Burger with Kale Chips and Jasmine's Freeze Out Smoothie

“First, I really want to be a nutritionist like my mommy when I grow up, and help others eat healthy,” says Jasmine. “I developed my black bean burger recipe for this challenge for a healthier and more affordable option than a regular hamburger. Black beans are so yummy and eating plant-based recipes more often is good for the earth, too. I included my kale recipe as I LOVE kale chips. I also included my favorite smoothie recipe with my secret ingredient—spinach.” - Jasmine Dulan, Age 11, Kansas


Makes 6 Servings


For the Burgers:

  • 2 (15-ounce) cans low-sodium black beans, drained and rinsed
  • 1 ripe banana, mashed
  • 1 cup breadcrumbs
  • 3 tablespoons chopped fresh basil
  • 1 teaspoon dried oregano
  • 1 ½ teaspoons ground cumin
  • Pinch sea salt and pepper
  • Nonstick cooking spray
  • 6 whole-wheat hamburger buns
  • Optional topping: 1 avocado, sliced

For the Kale Chips:

  • 10 ounces kale, chopped
  • 2 teaspoons olive oil
  • ¼ teaspoon sea salt

For Jasmine’s Freeze Out Smoothie:

  • 1 cup organic 1% milk
  • 1 cup frozen mixed berries
  • 1 handful spinach


  1. To make the Burger: In a large bowl, mash the black beans, banana, breadcrumbs, basil, oregano, and cumin. Season to taste with salt and pepper and mix well. Form the mixture into 6 patties.
  2. Heat a large nonstick skillet over medium heat. Spray the pan with cooking spray, then add the patties and cook, flipping once, for about 4 minutes per side, or until heated through. Place on whole-wheat buns, and top with avocado, if desired.
  3. To make the Kale Chips: Preheat the oven to 400°F. In a large bowl, combine the kale with the olive oil and salt and toss thoroughly to coat the kale. Place on a nonstick baking sheet and bake for about 12 minutes, or until the kale is crispy.
  4. To make Jasmine’s Freeze Out Smoothie: In a blender, blend the ingredients together and enjoy!

404 calories; 9g fat; 68g carbohydrates; 17g protein (includes smoothie)

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