Black Bean Burgers
March 15, 2023
Ingredients
Serves 4
- 15 oz can black beans, drained and rinsed
- ½ green bell pepper, minced
- ½ small onion, minced
- 2 cloves garlic, peeled and minced
- 1 large egg, beaten**
- ⅔ cup whole wheat breadcrumbs
- 1 tbsp chili powder
- 1 tsp cumin
- Salt and black pepper to taste
- 4 whole wheat hamburger buns
Instructions
- 1. Place rinsed and drained black beans in a bowl and blot with a paper towel to soak up excess moisture. Mash well with a fork.
- 2. Blot minced vegetables with a paper towel; excess moisture will prevent the patties from holding a good shape. Once dry, add vegetables to black beans and add chili powder, cumin, salt and pepper. Mix well then add egg and breadcrumbs. Mix until well combined.
- 3. Form even sized patties and cook on a non-stick pan for 4-5 minutes on each side.**
- 4. Once patties are cooked thoroughly, assemble the burger and add any desired toppings (tomato, lettuce, onion, low-fat mayo, etc.). Enjoy!
**To make this recipe vegan, substitute the egg for 1 tbsp flax meal mixed with 3 tbsp hot water
**Burger patties can also be cooked in the oven at 375 degrees for about 8-10 minutes on each side
Nutrition
- Serving size: 1 burger patty
- Calories: 149 kcal
- Fat: 2 g
- Saturated fat: 1 g
- Cholesterol: 37 mg
- Sodium: 445 mg
- Potassium: 350 mg
- Carbohydrates: 28 g
- Fiber: 8 g
- Sugar: 1 g
- Protein: 8 g
- Calcium: 49 mg
- Iron: 3 mg
- Vitamin C: 16 mg
- Vitamin A: 581 IU