Bonni's Black Bean Burgers
| 7 |
20 |
336 |
| Ingredients |
Minutes |
Calories |
|
| Prep |
Cook |
Servings |
| 10 min |
10 min |
4
|
Burgers that do not fall apart!
Ingredients
|
1 can (15oz)
|
Black beans, canned
(drained)
|
|
1/2 cup
|
Quinoa, uncooked
(uncooked)
|
|
1/2 cup
|
Bread crumbs, plain, gluten free
|
|
1 medium
|
Egg
|
|
1 tbsp
|
Cumin
|
|
1/2 cup
|
Walnuts
(chopped)
|
|
2 clove(s)
|
Garlic
(minced)
|
Instructions
- Combine all ingredients in a food processor.
- Pulse until combined and slightly sticky.
- Press into hamburger forms.
- Heat a skillet over medium-high heat.
- Cook each until it looks dry and is cooked through.
Notes:
Quick Tips:
The egg can be substituted with 1 tbsp freshly ground flax seeds & 3 tbsp water and mixed until thickened.
Nutritional Highlights:
Beans
are a great source of plant-based protein and are high in fiber!
Nutrition Facts
Per Portion
Calories
336
Calories from fat
118
Calories from saturated fat
14.4
Total Fat
13.1 g
Saturated Fat
1.6 g
Trans Fat
0.0 g
Polyunsaturated Fat
8.2 g
Monounsaturated Fat
2.4 g
Cholesterol
48 mg
Sodium
474 mg
Potassium
558 mg
Total Carbohydrate
45 g
Dietary Fiber
9.9 g
Sugars
0.8 g
Protein
14.4 g
Dietary servings
Per Portion
| Grain |
1.5 |
| Meat Alternative |
1.2 |
| Vegetables |
0.8 |
Energy sources
Meal Type(s)
