Simple Black Bean Burgers

14 30 230
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 6
Simple Black Bean Burgers
Health Rating

Ingredients


2 tbsp Almond butter (or tahini)
1 3/4 cup Black beans, canned (rinsed, drained)
1/4 tsp Black pepper
1/4 tsp Cayenne pepper (optional)
1/2 tsp Chili powder
2 tbsp Extra virgin olive oil
1/3 cup Frozen yellow corn kernels (thawed)
3/4 tbsp Garlic (minced)
1 tsp Oregano, dried
1 1/2 tsp Paprika
6 tbsp Rolled oats- Gluten Free
1/2 tsp Salt
3 tbsp hulled Sunflower seeds
1/2 cup Yellow onion (diced)

Instructions


In a small pan over medium-high heat add 1 tsp of oil and once hot add your corn [fresh or frozen]. Cook for 5-7 minutes until golden brown, stirring every minute or so.  Set aside to cool.

In a large bowl combine the black beans and almond butter and mash with a fork until about 2/3 of the beans are mashed.

Add in the onion, corn, seeds, garlic, and all of the spices. Gently mix until combined.

Add in the partially ground oats and mix gently to combine. Avoid mashing and over-mixing.

At this point the mixture should form a sticky dough that can be formed between your palms into patties. Compact into a ball and then carefully flatten in between your palms, cupping/pressing the edges until a firm patty is formed.

Place a large pan or flat griddle over medium heat with 1-2 Tbsp oil.

Form the mixture into 6 medium patties, about 3/4 – 1” thick. Tightly packed.

Place them in the pan [avoiding overcrowding] and cook for 5-7 minutes per side until golden brown.  Make sure your heat is not above medium and possibly even a touch below.  You may need to cook them in two batches.  If they’re placed too tightly together it makes them hard to flip.

Flip carefully and cook on the other side for another 5-7 minutes until golden brown.

Serve with your favourite salsa, cheese, avocado, and/or the topping below.

Enjoy!


Nutrition Facts

Per Portion

Calories 230
Calories from fat 101
Calories from saturated fat 12.0
Total Fat 11.2 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.6 g
Monounsaturated Fat 6.5 g
Cholesterol 0
Sodium 472 mg
Potassium 387 mg
Total Carbohydrate 24.3 g
Dietary Fiber 7.2 g
Sugars 1.0 g
Protein 7.8 g

Dietary servings

Per Portion


Grain 0.5
Meat Alternative 0.7
Vegetables 0.8

Energy sources


Pygal42%465.2547531323532174.222859476301544%311.02774263158744249.2484120828016514%343.6252000414677115.1442774249912942%44%14%CarbohydratesFatProtein
Recipe from:
Lunch
Main