Black Bean Burger

These black bean burgers are packed with flavor and protein, making them a hearty and satisfying lunch option. They're easy to prepare and perfect for a quick meal that doesn't compromise on taste or nutrition.

Ingredients

• cooked black beans - 400 grams
• oats - 50 grams
• red onion - 50 grams, finely chopped
• garlic - 2 cloves, minced
• cumin - 1 teaspoon
• smoked paprika - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• olive oil - 1 tablespoon
• egg - 1 large
• fresh cilantro - 2 tablespoons, chopped
• whole wheat burger buns - 2
• lettuce - 2 leaves
• tomato - 1, sliced
• avocado - 1/2, sliced

Steps

1. In a large bowl, mash the cooked black beans with a fork or potato masher until chunky but not completely smooth.
2. Add the oats, chopped red onion, minced garlic, cumin, smoked paprika, salt, black pepper, olive oil, egg, and chopped cilantro to the mashed beans. Mix until well combined.
3. Form the mixture into two equally sized patties, ensuring they hold together well.
4. Heat a non-stick skillet over medium heat and add a little olive oil. Cook the patties for about 5-6 minutes on each side until browned and heated through.
5. While the patties are cooking, toast the whole wheat burger buns in a toaster or on a skillet until golden.
6. Assemble the burgers by placing each patty on a bun, topping with lettuce, tomato slices, and avocado.
7. Serve immediately and enjoy your delicious black bean burgers!

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in plant-based protein from black beans and oats.
• Rich in dietary fiber, promoting digestive health.

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