Description
The Epic Black Bean Burger is a delicious and nutritious alternative to meat-based burgers, packed with plant-based protein and fiber.
Ingredients
- 1 can (15 ounce) black beans
- 1 cup breadcrumbs
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin
- 1 teaspoon chili powder
- 1 large egg or 1/4 cup flaxseed meal (for vegan option)
- 1/4 cup chopped cilantro (optional)
- 1 teaspoon salt
- 1/2 teaspoon pepper
Instructions
1. 1. Drain and rinse the black beans until the water runs clear.
2. 2. In a skillet over medium heat, sauté the chopped onions in a bit of oil for about 3 minutes until soft. Add the minced garlic and cook for another minute.
3. 3. In a bowl, gently mash the black beans using a fork, leaving some texture. Stir in the sautéed onions and garlic.
4. 4. Add the breadcrumbs, egg (or flaxseed meal), spices, cilantro (if using), salt, and pepper. Mix until well combined.
5. 5. Shape the mixture into four patties.
6. 6. Heat a skillet over medium-high heat and cook the patties for 4-5 minutes on each side until golden brown and crispy.
Notes
Customize with diced bell peppers or corn for extra flavor. Experiment with different burger buns for a perfect pairing.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Pan-fry or Grill
- Cuisine: American
Nutrition
- Serving Size: 1 burger
- Calories: 250
- Sugar: 1g
- Sodium: 400mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 10g
- Protein: 12g
- Cholesterol: 70mg