Black Bean Burger
These Black bean burgers are packed with fiber, vitamins, and minerals but are much lower in fat and cholesterol than a traditional ground beef burger.
Servings: 4
Calories: 315kcal
Ingredients
- 1 can 14.5 oz black beans rinsed and drained, smashed
- 1 cup oats
- ½ cup walnuts finely crushed
- 1 Tablespoon balsamic vinegar
- 1 Tablespoon olive oil
- 1 Tablespoon Worcestershire sauce
- 1 Tablespoon maple syrup
- 3 cloves garlic minced
- 1 tsp chili powder
- 1 tsp paprika
- ½ tsp cumin
- 3 scallions washed, trimmed, finely chopped
- salt and pepper to taste
- Oil to fry
Instructions
- In food processor, mince garlic. Next, add green onion and process. Add walnuts and process. Then add beans, oats and remaining ingredients and pulse until the mix had the consistency of ground beef.
- Let mix rest for 10-15 minutes so oats absorb moisture. Scoop mixture and form into patties.
- Bring skillet to medium heat, grease with olive oil and place patties. Fry for 4-5 minutes, carefully flip and fry for another 2-3 minutes.
- Place on a lightly toasted hamburger bun with lettuce, tomato and onion. Enjoy with a variety of condiments like ketchup, mustard and relish or hot sauce.
- Or, turn it into a gourmet burger with mayonnaise, orange marmalade and avocado slices.
Nutrition
Calories: 315kcal | Carbohydrates: 37g | Protein: 11g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 4g | Sodium: 56mg | Potassium: 460mg | Fiber: 9g | Sugar: 5g | Vitamin A: 290IU | Vitamin C: 5mg | Calcium: 67mg | Iron: 3mg