Description
Experience a flavor explosion with the Epic Black Bean Burger, a hearty and satisfying alternative to traditional meat patties. Packed with aromatic spices and textures, these burgers are perfect for summer barbecues or cozy family dinners. Customize your toppings and enjoy a guilt-free indulgence that even meat lovers will crave.
Ingredients
Scale
- 1 can (15 oz) low-sodium black beans, drained and rinsed
- 1/2 cup breadcrumbs (panko recommended)
- 1/2 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1 large egg (or 1 tbsp flaxseed meal mixed with 3 tbsp water for vegan option)
- 4 whole-grain or gluten-free buns
- Toppings: lettuce, tomato, avocado (as desired)
Instructions
- Drain and rinse black beans; mash lightly in a large bowl until no whole beans remain.
- In a skillet, sauté chopped onion and minced garlic in olive oil over medium heat for about 5 minutes until soft.
- Stir in cumin and paprika, then add to the mashed beans along with breadcrumbs and egg (or flaxseed mixture); mix until sticky.
- Shape into four patties (¾ inch thick) and place on a parchment-lined tray.
- Heat oil in a non-stick skillet over medium heat; cook each patty for about 4-5 minutes per side until golden brown.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Frying
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1 burger (120g)
- Calories: 210
- Sugar: 0g
- Sodium: 350mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 8g
- Protein: 10g
- Cholesterol: 70mg