Black Bean Burgers
Black
Bean Burgers
Bean Burgers
Ingredients:
16 oz
can black beans, rinsed and drained
can black beans, rinsed and drained
1/2
red bell pepper, cut into 2 inch pieces
red bell pepper, cut into 2 inch pieces
3 tbsp
chopped cilantro
chopped cilantro
3
cloves garlic, peeled
cloves garlic, peeled
1
jumbo egg
jumbo egg
1 tbsp
cumin
cumin
1/4 to
1/2 tsp Himalayan salt
1/2 tsp Himalayan salt
1 tsp
hot sauce
hot sauce
1/2
cup quick oats
cup quick oats
4
whole wheat 100 bun
whole wheat 100 bun
1
small hass avocado, sliced thin
small hass avocado, sliced thin
Directions:
- Dry
the beans well after washing, extra moisture keep the burgers from sticking. In
a medium bowl, mash beans with a fork until thick and pasty. - In a
food processor, finely chop bell pepper, cilantro, and garlic, then add oats,
then eggs and spices. Then stir into mashed beans. - Divide
mixture into four patties (using slightly oiled hands helps) and place them
onto a flat surface covered with wax paper. (If it’s too wet, chill the mixture
30 minutes in the refrigerator or add another tablespoon of oats) - Freeze
at least 2 hours before cooking or keep frozen until ready to cook. - Heat a
lightly sprayed skillet to medium heat and cook frozen burgers about 7 minutes
on each side.
*If
grilling, preheat grill over medium heat, and lightly oil a sheet of aluminum
foil; grill 7-8 minutes on each side or you can bake in the oven at 375° on a
lightly oiled baking sheet.
grilling, preheat grill over medium heat, and lightly oil a sheet of aluminum
foil; grill 7-8 minutes on each side or you can bake in the oven at 375° on a
lightly oiled baking sheet.
Nutritional Facts:
per serving (makes 4):
Calories 79
protein 5
carbs 13
fat 1
sugar less than 1
fiber 1
Not including bun or toppings!