Spicy Black Bean Burgers

These Spicy Black Bean Burgers are packed with flavor and provide a delightful kick, perfect for a summer BBQ. They are a hearty vegetarian option that satisfies cravings without sacrificing taste.

Ingredients

• canned black beans - 400g, drained and rinsed
• red bell pepper - 1, finely chopped
• red onion - 1/2, finely chopped
• garlic - 2 cloves, minced
• jalapeño pepper - 1, seeds removed and finely chopped
• cumin - 1 teaspoon
• smoked paprika - 1 teaspoon
• corriander - 1/2 teaspoon
• bread crumbs - 50g
• egg - 1, beaten
• olive oil - 1 tablespoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• burger buns - 2, whole wheat recommended
• avocado - 1, sliced
• fresh cilantro - for garnish

Steps

1. In a large bowl, mash the black beans with a fork until mostly smooth, leaving some chunks for texture.
2. Add the chopped red bell pepper, red onion, garlic, jalapeño, cumin, smoked paprika, coriander, bread crumbs, beaten egg, salt, and black pepper to the mashed beans. Mix until well combined.
3. Form the mixture into 2 patties, ensuring they hold together well.
4. Heat olive oil in a skillet over medium heat. Cook the patties for 4-5 minutes on each side until they are golden brown and heated through.
5. Toast the burger buns in the same skillet for 1-2 minutes until lightly golden.
6. Assemble the burgers by placing each patty on a bun, topping with avocado slices and fresh cilantro.
7. Serve immediately and enjoy your spicy black bean burgers!

Nutrition

• Calories: 380
• Protein: 14 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 2 g
• Sodium: 600 mg
• Cholesterol: 70 mg
• Total Fat: 16 g
• Saturated Fat: 2 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber from black beans, promoting digestive health.
• Rich in healthy fats from avocado, which support heart health.

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