Black Bean Burger
Servings: 4 burgers
Calories: 464cal
Ingredients
- 1 Tablespoon unsalted butter
- 2 teaspoons minced garlic
- ½ cup diced red onion 1 medium red onion
- ½ cup diced green bell peppers 1 medium bell pepper
- 28 ounces canned black beans two 14 ounce cans, drained and rinsed. Divided
- 1 teaspoon chili powder
- 1 teaspoons garlic salt
- 1 teaspoon ground cumin
- 1 ½ Tablespoons diced chipotle peppers in adobo sauce
- ¼ cup low sodium soy sauce
- 1 large egg
- 1 cup panko breadcrumbs
- 1 Tablespoon olive oil
- 4 hamburger buns
Optional Toppings
- lettuce
- tomato
- red onion
- avocado
- Thousand Island dressing
Instructions
- Melt butter in skillet over medium heat. Add garlic, red onion and green pepper. Sauté until tender, about 2-3 minutes. Remove and set aside to cool.
- To a mini food chopper, add half of the black beans, chili powder, garlic salt, cumin, chipotles, and soy sauce. Blend/process until completely homogenous.
- To a large mixing bowl, add remaining black beans, onion mixture, blended black bean mixture, egg, and bread crumbs. Stir together until completely mixed.
- Using gloved hands, form mixture into 4 patties.
- Heat olive oil in skillet over medium-high heat until shimmering.
- Cook patties in oil until nicely browned, about 4 minutes per side.
- Serve on sandwich buns with your favorite toppings.
Notes
- We drain and rinse our canned beans as it can reduce the sodium level by 41%, according to the Bean Institute.
- The egg and panko breadcrumbs work as a binder along with the black beans to help shape the mixture into a patty. For a vegan alternative to eggs, substitute with a flax egg which is 1 tablespoon of ground flaxseed mixed with 2 1/2 tablespoons of water.
Nutrition
Serving: 1burger | Calories: 464cal | Carbohydrates: 71g | Protein: 22g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.1g | Cholesterol: 54mg | Sodium: 2268mg | Potassium: 854mg | Fiber: 17g | Sugar: 6g | Vitamin A: 388IU | Vitamin C: 23mg | Calcium: 187mg | Iron: 7mg
