Veggie Black Bean Burgers
Sometimes on a hot summer day nothing sounds better than a good burger. Tons of avocado, melty cheese; nothing's better than that. I've made black bean burgers before but I decided to spice it up a little bit this time, and they turned out amazing. Totally now my new favourite veggie burger.
Ingredients:
- 1 can black beans
- 1 small onion
- 2-3 cloves garlic
- 1 pepper or 1/2 bell pepper
- 1 tablespoon olive oil
- 1 tablespoon water
- 1 tablespoon chili powder
- 1 tablespoon cumin
- About a half cup of breadcrumbs
Toppings:
- Trader Joe's white hamburger buns
- Handful of romaine lettuce
- 1/2 an avocado
- A slice or two of soy cheese
Preparation:
- Wash and drain one can of black beans, then put inside medium bowl and mash. I like to only partially mash them so about a third of the beans are still whole
- Chop pepper or half a bell pepper, small onion, and a few garlic cloves. You can food process these too, but I just chop them all as fine as I can get by hand. Mix in with black beans
- In a separate small bowl, add a tablespoon of olive oil, a tablespoon of water, and stir in the chili powder and cumin. This mixture helps the beans to stick together when you cook 'em
- Pour the oil and spices into bean mixture, mixing well. Slowly add breadcrumbs until the mixture is sticky and seems to hold together well. This took about a half cup of breadcrumbs for me, but it may require more or less depending on how stale the crumbs are
- I cook my burgers on a frying pan either on teflon or with a little olive oil. Grab a huge spoonful of the bean mixture and plop onto the frying pan, using a spatula to form it into a patty shape. About medium heat, and cook on each side for 5-6 minutes. You don't want it to burn, but you want the patty to cook enough to stay together. Black bean burgers are notorious for falling apart while flipping, so be careful
- Now adorn with all the toppings you love! I personally go for a slice of soy cheese, a ton of avocado, and a handful of romaine lettuce
Quick nutrition facts:
- Calories, 345
- Total fats, 18g
- But only 1g of saturated fat
- Protein, 16g
- Carbs, 54g
- Fiber, 13g
- And 80% Vitamin A, 70% Vitamin C, 18% Calcium, and 20% Iron
Pretty healthy if I do say so myself.
Labels: sandwiches