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+ servings

Black Bean Burger

A delicious and nutritious black bean burger, the ultimate guilt-free alternative to fast food.
Prep Time 10 minutes
Cook Time 20 minutes
Chilling Time 20 minutes
Total Time 50 minutes
Servings: 6 burgers
Course: dinner
Cuisine: American
Calories: 250

Ingredients
  

For the Burger Mix
  • 2 cups cooked black beans drained and rinsed
  • 1 cup grated yellow onion
  • 2 cloves garlic minced
  • 1 can chipotle peppers diced, from adobo
  • 2 tablespoons adobo sauce
  • 2 tablespoons tamari or soy sauce
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon ground cumin
  • 1 teaspoon sea salt to taste
  • 1 teaspoon freshly ground black pepper to taste
  • 1 large egg or flax egg for vegan
  • 1 cup panko bread crumbs
  • 2 tablespoons extra-virgin olive oil for brushing
For Cooking and Serving
  • as needed cooking spray if grilling
  • 6 hamburger buns whole-grain or gluten-free
  • as desired fixings lettuce, tomato, onion, pickles, etc.

Equipment

  • large bowl
  • potato masher or fork
  • non-stick skillet
  • grill

Method
 

Preparation
  1. In a large bowl, combine the cooked black beans, grated onion, minced garlic, diced chipotle peppers, adobo sauce, tamari, balsamic vinegar, ground cumin, sea salt, and black pepper. Mash until it holds together, but still has texture.
  2. Fold in a large egg and then mix in the panko bread crumbs. If the mixture feels too wet, mash more or chill for 20 minutes.
  3. Shape the mixture into 6 equal patties, about ⅓ cup each.
  4. To cook in a skillet, heat a non-stick skillet over medium heat, add olive oil, and cook the patties for 5 minutes on each side.
  5. If grilling, preheat the grill to 400°F (200°C), brush the patties with olive oil, and grill for 8 minutes on one side, then 4 minutes on the other.
  6. Prepare hamburger buns and desired toppings. Assemble the burgers and serve warm.

Nutrition

Serving: 1burgerCalories: 250kcalCarbohydrates: 30gProtein: 12gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gCholesterol: 70mgSodium: 400mgPotassium: 500mgFiber: 7gSugar: 2gVitamin A: 500IUVitamin C: 10mgCalcium: 30mgIron: 2mg

Notes

For the best texture, ensure to drain and rinse the black beans thoroughly. Customize toppings as you wish for a personalized experience.

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