Black Bean Burgers

14 80 220
Ingredients Minutes Calories
Prep Cook Servings
1 h 10 min 10 min 4
Black Bean Burgers
Health Highlights

Ingredients


1 tbsp Coconut oil (or olive oil)
1/2 small Red onion (minced)
1 medium Carrots (grated)
2 leaves Kale (de-stemmed, minced)
1 clove(s) Garlic (minced)
1/2 tsp Cilantro (coriander) (minced)
1/2 tsp, minced Red chili pepper (also chile or chilli)
1 tsp Cumin
1 can (15oz) Black beans, canned (drained and rinsed)
1/4 cup Arrowroot flour
1/2 tsp Sea Salt
2 tbsp Lemon juice
2 tbsp Water
1 cup Quinoa, cooked (or brown rice, prepared as per package instructions)

Instructions


  1. Sauté onion, garlic, carrots, kale, cilantro, chilli pepper and cumin with olive oil in a pan on medium heat.
  2. Set aside 1/2 cup of black beans. Blend remaining black beans, arrowroot, salt, lemon juice and water in a blender until smooth.
  3. Combine blended beans, reserved beans, cooked quinoa and sautéed vegetables in a large bowl and mix well.
  4. Refrigerate mixture for 1 to 2 hours. 
  5. Heat oil in a pan on medium heat. Form 1/4 inch thick patties from the mixture. Pan-fry in oil for about 5 minutes on each side, until well browned.

     

Notes:

Quick Tips

  • Serve on a cooked portobello marinated mushroom or a leaf of romaine.
  • Top with Mango Black Bean Salad, Guacamole, fresh salsa or other favourite toppings.

Nutrition Highlights

  • Beans are a great source of plant-based protein and are very high in fiber.

Nutrition Facts

Per Portion

Calories 220
Calories from fat 48
Calories from saturated fat 28.0
Total Fat 5.3 g
Saturated Fat 3.1 g
Trans Fat 0 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 0.6 g
Cholesterol 0
Sodium 732 mg
Potassium 564 mg
Total Carbohydrate 39 g
Dietary Fiber 10.5 g
Sugars 2.1 g
Protein 9.5 g

Dietary servings

Per Portion


Grain 1.1
Meat Alternative 0.6
Vegetables 1.5

Energy sources


Pygal61%462.5818763279551224.6697860146366622%293.95581801745783212.2180500334726517%334.7030046074158119.8451950411405761%22%17%CarbohydratesFatProtein

Meal Type(s)

Main




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