Smoky Black Bean Burgers

These Smoky Black Bean Burgers are packed with flavor and perfect for a summer BBQ. Made with wholesome ingredients, they offer a satisfying and hearty alternative to traditional meat burgers.

Ingredients

• Black beans - 1 can (400g), drained and rinsed
• Cooked quinoa - 1/2 cup (90g)
• Smoked paprika - 1 tsp
• Cumin - 1 tsp
• Garlic powder - 1/2 tsp
• Red onion - 1/4, finely chopped
• Fresh cilantro - 1/4 cup, chopped
• Chili powder - 1/2 tsp
• Salt - 1/2 tsp
• Black pepper - 1/4 tsp
• Olive oil - 2 tbsp, for cooking
• Whole wheat burger buns - 2
• Avocado - 1, sliced
• Lettuce leaves - 2
• Tomato - 1, sliced
• BBQ sauce - 2 tbsp

Steps

1. In a large bowl, mash the black beans using a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add the cooked quinoa, smoked paprika, cumin, garlic powder, red onion, cilantro, chili powder, salt, and black pepper to the mashed beans. Mix until well combined.
3. Divide the mixture into two equal portions and shape them into burger patties.
4. Heat 1 tablespoon of olive oil in a skillet over medium heat. Cook the patties for 5-7 minutes on each side until they are browned and heated through.
5. While the burgers are cooking, toast the whole wheat burger buns in the remaining olive oil until golden.
6. Assemble the burgers by placing a lettuce leaf on the bottom bun, followed by the patty, sliced tomato, avocado, and a drizzle of BBQ sauce. Top with the other half of the bun and serve immediately.

Nutrition

• Calories: 450
• Protein: 14 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

• High in fiber, which promotes digestive health.
• Rich in plant-based protein, supporting muscle maintenance.

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