Black Bean Burgers

16 50 464
Ingredients Minutes Calories
Prep Cook Servings
5 min 45 min 8
Black Bean Burgers
Health Rating

Ingredients


2 can (15oz) Black beans, canned (rinsed, drained)
4 tbsp Vegetable oil (divided)
1 medium Yellow onion (finely chopped)
1 pepper Ancho, poblano, pepper (finely chopped)
3 clove(s) Garlic (minced)
1 chile Chipotle chiles in adobo sauce, La Costena (finely chopped, plus 1 tsp of sauce)
3/4 cup Cashew nuts, roasted
1/2 cup, crumbled Feta cheese, low fat
2 tbsp Mayonnaise, low fat
1 medium egg Egg
3/4 cup Panko bread crumbs
1 pinch Salt and pepper (to taste)
1/4 cup shredded Cheddar cheese, reduced fat (18%)
8 bun Hamburger bun, plain (toasted)
1/2 medium Red onion (sliced, for topping)
2 cup Lettuce, romaine (for topping)

Instructions


Adjust oven rack to center position and preheat oven to 350°F.

Spread black beans in a single layer on a foil-lined rimmed baking sheet. Place in oven and roast until beans are mostly split open and outer skins are beginning to get crunchy, about 20 minutes. Remove from oven and allow to cool slightly.

While beans roast, heat 2 tablespoons oil in a medium skillet over medium-high heat until shimmering. Add onion and poblano and cook, stirring frequently, until softened, about 5 minutes. Add garlic and cook, stirring constantly, until fragrant, about 2 minutes. Add chipotle chili and sauce and cook, stirring, until fragrant, about 30 seconds. Transfer mixture to a large bowl.

Place cashews in the bowl of a food processor and pulse until chopped into pieces no larger than 1/3-inch, about 12 short pulses. Add to bowl with onions and peppers.

When beans are slightly cooled, transfer to food processor. Add cheese. Pulse until beans are roughly chopped (the largest pieces should be about 1/3 of a full bean in size). Transfer to bowl with onion/pepper mixture. Add mayonnaise, egg, and bread crumbs and season with salt and pepper. Fold together gently but thoroughly with hands. Patty mixture can be stored in an airtight container in the refrigerator for up to three days at this stage.

To cook on the grill: Set half the burners on grill to the medium-high setting, cover, and preheat for 10 minutes. Form bean mixture into 6 to 8 patties as wide as your burger buns and brush top sides with oil. Place on hot side of grill oiled-side down and cook without moving until first side is well browned, 3 to 5 minutes. Brush tops of burgers with oil. Carefully flip and continue cooking until second side is browned, 3 to 5 minutes longer, topping with cheese if desired.

To cook indoors: Form bean mixture into 6 to 8 patties as wide as your burger buns. Heat 1 tablespoon oil in a large non-stick or cast iron skillet over medium heat until shimmering. Add 4 patties and cook, swirling pan occasionally, until well browned and crisp on first side, about 5 minutes. Carefully flip and cook until second side is browned, about 5 minutes longer, adding cheese if desired. If cooking more than 4 burgers, cook in batches, keeping cooked burgers on a rack set in a rimmed baking sheet in a 200°F oven while second batch cooks.

Spread top and bottom buns with mayonnaise or other condiments as desired. Add toppings to top or bottom bun as desired.

Serve and enjoy!

Nutrition Facts

Per Portion

Calories 464
Calories from fat 175
Calories from saturated fat 39
Total Fat 19.4 g
Saturated Fat 4.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.8 g
Monounsaturated Fat 7.1 g
Cholesterol 34 mg
Sodium 918 mg
Potassium 615 mg
Total Carbohydrate 55 g
Dietary Fiber 10.1 g
Sugars 5.7 g
Protein 17.7 g

Dietary servings

Per Portion


Grain 1.5
Meat Alternative 1.0
Milk Alternative 0.3
Vegetables 1.3

Energy sources


Pygal47%467.4119863760192187.3053825437105238%305.91153026526285242.0208586944659415%339.6569318853709117.0737569550642447%38%15%CarbohydratesFatProtein
Main