Classic Black Bean Burger

Classic Black Bean Burgers are a hearty and satisfying vegan option that packs a punch of flavor and nutrition. These burgers are perfect for grilling season or a quick weeknight dinner, served with your favorite condiments and toppings.

Ingredients

• canned black beans - 400 grams (1 can)
• oats - 50 grams (1/2 cup)
• red onion - 50 grams (1/4 cup, finely chopped)
• garlic - 2 cloves (minced)
• bell pepper - 50 grams (1/4 cup, finely chopped)
• ground cumin - 1 teaspoon
• smoked paprika - 1 teaspoon
• soy sauce - 1 tablespoon
• olive oil - 1 tablespoon
• salt - 1/2 teaspoon
• pepper - 1/4 teaspoon
• whole wheat burger buns - 2
• lettuce - 2 leaves
• tomato - 1 (sliced)
• avocado - 1 (sliced)

Steps

1. Preheat your oven to 190°C (375°F).
2. In a mixing bowl, drain and rinse the black beans. Mash them with a fork or potato masher until mostly smooth, leaving some chunks for texture.
3. Add the oats, chopped red onion, minced garlic, chopped bell pepper, ground cumin, smoked paprika, soy sauce, olive oil, salt, and pepper to the mashed beans. Mix until well combined.
4. Form the mixture into 2 patties, ensuring they hold together well.
5. Place the patties on a baking sheet lined with parchment paper. Bake in the preheated oven for 15 minutes, then carefully flip and bake for an additional 10 minutes.
6. While the patties are baking, prepare your burger toppings: slice the tomato and avocado, and wash the lettuce leaves.
7. Once the patties are done, assemble the burgers by placing each patty on a whole wheat bun, and adding lettuce, tomato, and avocado.
8. Serve immediately and enjoy your delicious Classic Black Bean Burgers!

Nutrition

• Calories: 350
• Protein: 14 g
• Carbs: 54 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 9 g
• Saturated Fat: 1 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• Rich in plant-based protein from black beans to support muscle health.
• High in fiber, promoting digestive health and helping maintain a healthy weight.

Tags