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Black Bean Burger

Savory Black Bean Burger Recipe for Flavorful Meal Prep

Enjoy these Savory Black Bean Burgers, a healthy and delicious alternative for meal prep, perfect for any dinner.
Prep Time 20 minutes
Cook Time 15 minutes
Chilling Time 20 minutes
Total Time 55 minutes
Servings: 6 burgers
Course: Dinner
Cuisine: Plant-Based
Calories: 220

Ingredients
  

For the Burger Mixture
  • 2 cans Black Beans drained, rinsed, and patted dry
  • 1 tablespoon Olive Oil for sautéing
  • 1 large Yellow Onion diced
  • 1 large Red Bell Pepper diced
  • 2 cloves Garlic minced
  • 1 cup Quick-Cooking Oats or breadcrumbs for gluten-free
  • 1 cup Panko Breadcrumbs or traditional breadcrumbs
  • 1 large Egg or flax egg for vegan
  • 2 tablespoons Low-Sodium Soy Sauce or tamari for gluten-free
  • 2 tablespoons Fresh Lime Juice or lemon juice
  • 1 teaspoon Ground Cumin
  • 1 teaspoon Smoked Paprika
  • 1 teaspoon Chili Powder
  • 1 teaspoon Sea Salt
  • 1/2 teaspoon Ground Black Pepper

Equipment

  • Skillet
  • Mixing Bowl
  • plate

Method
 

Step-by-Step Instructions
  1. Prepare the Black Beans: Spread the drained, rinsed, and patted dry black beans over a clean towel to absorb any excess moisture.
  2. Sauté Vegetables: In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the diced yellow onion and red bell pepper, and sauté for 5-6 minutes or until softened. Stir in minced garlic and cook for an additional 30 seconds.
  3. Combine Ingredients: In a large mixing bowl, combine cooled sautéed vegetables with black beans, oats, panko, egg, soy sauce, lime juice, and spices. Mix thoroughly, adjusting moisture as needed.
  4. Form the Patties: Divide the mixture into 6 portions and shape into 3.5-inch patties. Refrigerate for 20 minutes to firm up.
  5. Cook the Patties: In the skillet, heat the remaining tablespoon of olive oil. Cook the patties for 4-5 minutes on each side until golden brown and cooked through.
  6. Serve Your Burgers: Toast buns, layer with mayonnaise, lettuce, the cooked patty, sliced tomato, and onion. Serve immediately.

Nutrition

Serving: 1burgerCalories: 220kcalCarbohydrates: 30gProtein: 12gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 30mgSodium: 300mgPotassium: 450mgFiber: 8gSugar: 2gVitamin A: 500IUVitamin C: 30mgCalcium: 40mgIron: 3mg

Notes

Ensure to dry beans properly and allow patties to chill for best results. Customize spices as desired for a unique flavor.

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