Vegan Black Bean Burgers

These Vegan Black Bean Burgers are hearty, flavorful, and packed with protein, making them a satisfying meal for any dinner. They are easy to prepare, perfect for a weeknight family dinner or a weekend barbecue.

Ingredients

• canned black beans - 400 grams
• rolled oats - 50 grams
• red bell pepper - 1 medium, finely chopped
• onion - 1 small, finely chopped
• garlic - 2 cloves, minced
• ground cumin - 1 teaspoon
• smoked paprika - 1 teaspoon
• salt - 1/2 teaspoon
• black pepper - 1/4 teaspoon
• olive oil - 2 tablespoons (for cooking)
• whole wheat burger buns - 2
• lettuce leaves - 2
• tomato - 1 medium, sliced
• avocado - 1 small, sliced
• vegan mayonnaise - 2 tablespoons

Steps

1. Preheat your oven to 180°C (350°F).
2. In a large bowl, mash the black beans with a fork until mostly smooth, leaving some chunks for texture.
3. Add the rolled oats, chopped red bell pepper, onion, garlic, cumin, smoked paprika, salt, and black pepper. Mix until well combined.
4. Form the mixture into 2 equal-sized patties.
5. Heat 1 tablespoon of olive oil in a skillet over medium heat. Cook the patties for about 5-6 minutes on each side until they are golden brown.
6. Transfer the cooked patties to a baking sheet and place them in the oven for an additional 10 minutes to firm up.
7. While the patties bake, prepare your burger buns by toasting them lightly if desired.
8. Assemble the burgers by placing a patty on each bun, topped with lettuce, tomato slices, avocado, and a dollop of vegan mayonnaise.
9. Serve immediately and enjoy your delicious vegan black bean burgers!

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1.5 g
• Unsaturated Fat: 10.5 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in antioxidants and vitamins from vegetables, supporting overall health.

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