Satisfying and Quick Black Bean Burgers
- 1/2 teaspoon salt
- 2 cloves garlic minced
- 2 tablespoon fresh parsley chopped
- 1/2 cup flour (i used a gluten free flour blend)
- 1 sm onion diced
- 1/2 teaspoon oregano dried or chopped fresh
- 1 sm hot or jalapeno pepper minced (optional)
- 1/2 medium red bell pepper diced
- 2 cups cooked or canned black beans mashed
- 1/2 cup corn (i loosely chopped mine)
- 1/2 cup bread crumbs can easily make your own w/ gf bread
- 1/4 teaspoon cumin
- 2 teaspoon chili powder (i used 1 tsp)
- Carbohydrate 58.7293645834881 g
- Cholesterol 0.135 mg
- Fat 2.02256260418598 g
- Fiber 12.7564987712912 g
- Protein 15.2619678125726 g
- Saturated Fat 0.454421260419893 g
- Serving Size 1 1 Serving (216g)
- Sodium 253.664041668036 mg
- Sugar 45.9728658121969 g
- Trans Fat 0.382262666672509 g
- Calories 308 calories
Step-by-step
- On a small plate, set aside flour for coating.
- In a medium saucepan, saute the onion, garlic, oregano, and hot pepper in oil on a medium-high heat until the onions are translucent.
- Add the peppers and saute another 2 minutes, until the pepper is tender.
- Set aside.
- In a large bowl, mash the black beans with a potato masher or fork.
- Stir in the vegetables (including corn), bread crumbs, cumin, salt, chili powder, and parsley.
- Mix well.
- Divide into 4-6 patties.
- Lay each patty in flour, coating each side.
- Cook in the warm pan on med-high with additional oil (about 1 Tbl.) for 5-10 mins on each side or until browned on both sides.
- Can top with cheese of your choice.
Sautéing the aromatics until onions turn translucent requires about three to four minutes of medium-high heat before the bell peppers enter the pan. Managing moisture levels remains critical when working with legume-based mixtures, meaning thorough bean mashing helps bind the patties securely without requiring excessive binders.
- Coat formed patties lightly in flour to create an exterior crust that browns evenly in the skillet.
- Serve these dense patties alongside a crisp, acidic cabbage slaw to cut through the earthy flavor of the black beans.
- Pair the burgers with roasted sweet potato wedges seasoned with smoked paprika and lime juice for a complete meal.
- Provide avocado slices or a tangy lime crema to add necessary moisture to the plate.
Forming the patties ahead of time allows the mixture to firm up in the refrigerator for twenty minutes before cooking. Proper pan heat prevents the exterior from burning before the interior heats through.
