Zesty Black Bean Burgers

14 30 106
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 8
Zesty Black Bean Burgers
Health Highlights
Easy to make Vegan Black Bean Burgers are loaded with flavour and not mushy! They are satisfying, delicious and a tried and true client favourite.

Ingredients


1 tsp Extra virgin olive oil
1 clove(s) Garlic (minced)
1/3 cup Red onion (chopped)
1/4 cup chopped Red bell pepper
1/4 cup chopped Green bell pepper
1 pepper(s) Red chili pepper (also chile or chilli) (chopped, optional)
2 tsp Lime juice (fresh)
1 tbsp Chili powder
2 tsp Cumin
1 dash Cayenne pepper
1 can (15oz) Black beans, canned (drained, coarsely mashed)
1 medium egg Egg
1/2 cup Rolled oats, dry
3 spray (about 1/3 second) Olive oil cooking spray

Instructions


  1. Preheat the oven to 375 degrees F.
  2. Lightly coat a baking sheet with olive oil spray.
  3. In a small sauté pan, heat the olive oil over a medium setting. Sauté the garlic, onions, and peppers for about 5 minutes or until the veggies begin to brown; spoon into a large bowl.
  4. Squeeze out the excess moisture with paper towels or a dishcloth (this will help hold the burgers together). Place the veggies into a large bowl.
  5. Stir in the remaining ingredients, combining well. Form the mixture into 8 patties.
  6. Bake the veggie burgers for about 10 minutes on each side or until heated through.

    Enjoy!

Notes:

Beans

are an important source of plant-based protein and are high fiber!


Nutrition Facts

Per Portion

Calories 106
Calories from fat 29.7
Calories from saturated fat 4.8
Total Fat 3.3 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 21.2 mg
Sodium 259 mg
Potassium 249 mg
Total Carbohydrate 16.6 g
Dietary Fiber 5.1 g
Sugars 1.2 g
Protein 5.0 g

Dietary servings

Per Portion


Grain 0.2
Meat Alternative 0.4
Vegetables 0.7

Energy sources


Pygal53%467.3429730081515203.4420119697448428%302.82283028813333236.7581965039886719%331.0106481981131122.1981737177496553%28%19%CarbohydratesFatProtein
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