Vegan Black Bean Burger

These Vegan Black Bean Burgers are hearty, flavorful, and packed with protein, making them a satisfying choice for any meal. Perfectly seasoned and grilled to perfection, they offer a deliciously healthy alternative to traditional meat burgers.

Ingredients

• Canned black beans - 400 grams, drained and rinsed
• Rolled oats - 1/2 cup (45 grams)
• Chopped onion - 1/4 cup (40 grams)
• Minced garlic - 2 cloves
• Ground cumin - 1 teaspoon
• Smoked paprika - 1 teaspoon
• Chili powder - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Olive oil - 1 tablespoon (15 ml)
• Fresh cilantro, chopped - 2 tablespoons
• Whole grain burger buns - 2
• Lettuce leaves - 2
• Tomato slices - 1 medium

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 the rolled oats, chopped onion, minced garlic, ground cumin, smoked paprika, chili powder, salt, black pepper, olive oil, and chopped cilantro to the mashed beans. Mix well until combined.
3. Form the mixture into two equal-sized patties, about 1.5 cm thick.
4. Heat a non-stick skillet over medium heat and add a little olive oil. Cook the patties for 5-7 minutes on each side, or until they are golden brown and heated through.
5. Toast the whole grain burger buns on the skillet for about 1 minute until lightly golden.
6. Assemble the burgers by placing a patty on each bun, topping with lettuce and tomato slices. Serve immediately.

Nutrition

• Calories: 305
• Protein: 12 g
• Carbs: 45 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.2 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in antioxidants and essential nutrients from black beans and vegetables.

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