Description
Experience a flavor explosion with the Epic Black Bean Burger, a nutritious and delicious alternative to traditional beef burgers. This savory patty is packed with spices and can be customized with your favorite toppings. Perfect for summer cookouts or meal prep, these burgers are sure to impress friends and family alike!
Ingredients
Scale
- 1 (15 oz) can low-sodium black beans, drained and rinsed
- 1/2 cup plain breadcrumbs
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp chili powder
- 1 large egg (or 1 flax egg for vegan)
- 2 tbsp olive oil (for cooking)
- 4 whole grain or brioche buns
- Toppings: lettuce, tomato slices, avocado
Instructions
- Prep Your Ingredients: In a large bowl, mash black beans until mostly smooth with some chunks.
- Sauté Aromatics: In a skillet over medium heat, sauté chopped onions in olive oil for about 5 minutes until translucent. Add minced garlic and sauté for an additional minute.
- Mix Ingredients: Combine the mashed beans, sautéed onions, breadcrumbs, cumin, chili powder, and egg in the bowl until well mixed.
- Form Patties: Shape the mixture into four patties about 1-inch thick and place on parchment paper.
- Cook Burgers: Heat oil in the skillet over medium-high heat. Cook each patty for 4-5 minutes per side until golden brown.
- Assemble: Toast buns if desired and layer with your preferred toppings.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Frying
- Cuisine: American
Nutrition
- Serving Size: 1 burger (approx. 150g)
- Calories: 290
- Sugar: 2g
- Sodium: 420mg
- Fat: 9g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 43g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 70mg