Southwestern Black Bean Burger

These Southwestern Black Bean Burgers are packed with flavor and protein, making them a satisfying and nutritious meal. The combination of black beans, spices, and toppings creates a deliciously hearty burger experience.

Ingredients

• canned black beans - 400 g, drained and rinsed
• cooked quinoa - 100 g
• bread crumbs - 50 g
• red bell pepper - 1, finely chopped
• jalapeño pepper - 1, minced
• green onion - 2, chopped
• garlic - 2 cloves, minced
• cumin - 1 tsp
• smoked paprika - 1 tsp
• salt - 1/2 tsp
• black pepper - 1/2 tsp
• egg - 1, beaten
• olive oil - 2 tbsp
• whole wheat burger buns - 2
• avocado - 1, sliced
• fresh cilantro - 2 tbsp, chopped
• lime - 1, cut into wedges

Steps

1. In a large bowl, mash the black beans with a fork or potato masher until mostly smooth, leaving some chunks for texture.
2. Add cooked quinoa, bread crumbs, chopped red bell pepper, minced jalapeño, green onion, garlic, cumin, smoked paprika, salt, black pepper, and beaten egg to the bowl.
3. Mix all ingredients together until well combined. If the mixture is too wet, add more bread crumbs as needed.
4. Divide the mixture into 2 equal portions and shape into patties.
5. Heat olive oil in a skillet over medium heat. Cook the patties for about 4-5 minutes on each side, or until they're crispy and golden brown.
6. Toast the whole wheat burger buns in the skillet for a minute or until lightly browned.
7. Assemble the burgers by placing a patty on each bun, topping with sliced avocado and fresh cilantro. Serve with lime wedges on the side.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 55 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 70 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, aiding in digestion and satiety.
• Rich in antioxidants and healthy fats from avocado, promoting heart health.

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