Black Bean Burgers

These hearty black bean burgers are packed with flavor and nutrients, making them a satisfying vegan meal. Perfectly seasoned and easy to make, they're a delightful alternative to traditional beef burgers.

Ingredients

• cooked black beans - 1 cup (240g)
• oats - 1/2 cup (45g)
• red bell pepper - 1/4 cup, finely chopped (30g)
• onion - 1/4 cup, finely chopped (40g)
• garlic - 2 cloves, minced
• cumin - 1 teaspoon
• smoked paprika - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• olive oil - 1 tablespoon
• fresh cilantro - 2 tablespoons, chopped (optional)
• whole wheat burger buns - 2
• lettuce leaves - 2
• sliced tomato - 1 medium
• avocado - 1/2, sliced

Steps

1. In a large bowl, mash the cooked black beans with a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the oats, chopped red bell pepper, onion, garlic, cumin, smoked paprika, salt, black pepper, and cilantro (if using) to the mashed beans. Mix until well combined.
3. Form the mixture into two patties, about 1 inch thick.
4. Heat olive oil in a non-stick skillet over medium heat. Once hot, add the patties and cook for about 5-6 minutes on each side, or until they are golden brown and heated through.
5. While the burgers are cooking, toast the whole wheat burger buns in a toaster or on a separate skillet until golden.
6. Assemble the burgers by placing each patty on a bun and topping with lettuce, sliced tomato, and avocado.
7. Serve immediately and enjoy your delicious black bean burgers!

Nutrition

• Calories: 380
• Protein: 15 g
• Carbs: 56 g
• Fiber: 15 g
• Sugar: 2 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.2 L

Health Benefits

• Rich in plant-based protein, supporting muscle health.
• High in fiber, promoting digestive health and satiety.

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