Simple Black Bean Burgers

16 30 362
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 6
Simple Black Bean Burgers
Health Highlights

Ingredients


1 tsp Extra virgin olive oil
1/3 cup Sweet corn, canned, drained (or frozen)
1 can (15oz) Black beans, canned (drained and rinsed)
2 tbsp Almond butter (or tahini)
3 tbsp hulled Sunflower seeds
3/4 tbsp Garlic (minced)
1/2 tbsp Onion powder
1/4 tsp Cayenne pepper (optional)
1/2 tsp Chili powder
1 tsp Oregano, dried
1 1/2 tsp Paprika
1/2 tsp Salt
1/4 tsp Black pepper
1/2 cup Flaxseed meal (ground)
2 tbsp Olive Oil, Extra Virgin (for cooking)
6 bun Hamburger bun, multigrain

Instructions


  1. heat oil In a small pan over medium-high heat. Add corn and cook for 5-7 minutes until golden brown, stirring every minute or so. Set aside to cool.
  2. In a large bowl combine the black beans and almond butter and mash with a fork or potato masher until about 2/3 of the beans are mashed.
  3. Add in the corn, sunflower seeds, garlic, onion powder, cayenne pepper, chili powder, oregano, paprika, salt, and black pepper. Gently mix until combined.
  4. Add in the flax meal and mix gently to combine. Avoid mashing and over-mixing.
  5. At this point, the mixture should form a sticky dough that can be formed between your palms into patties. Compact into a ball and then carefully flatten in between your palms, cupping/pressing the edges until a firm patty is formed. Form the mixture into 6 medium patties, about 3/4 – 1” thick. Tightly packed. 
  6. Heat olive oil in a large pan or flat griddle over medium heat.
  7. Place patties in the pan and cook for 5-7 minutes per side until golden brown. Make sure your heat is not above medium and possibly even a touch below. To avoiding overcrowding the pan, you may need to cook in batches.
  8. Flip carefully and cook on the other side for another 5-7 minutes until golden brown.
  9. Serve on bun with your favorite toppings (or see topping suggestions below) and a side salad or roasted vegetables.

Notes:

Topping Suggestions: 

  • Salsa
  • Low-fat sour cream or plain Greek yogurt
  • Avocado or guacamole
  • Cheese
  • Tomato slices
  • Red onion slices
  • Baby spinach  

Nutrition Facts

Per Portion

Calories 362
Calories from fat 159
Calories from saturated fat 15.2
Total Fat 17.6 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.9 g
Monounsaturated Fat 7.1 g
Cholesterol 0
Sodium 673 mg
Potassium 526 mg
Total Carbohydrate 43 g
Dietary Fiber 12.8 g
Sugars 3.7 g
Protein 14.5 g

Dietary servings

Per Portion


Grain 1.2
Meat Alternative 1.2
Vegetables 0.7

Energy sources


Pygal40%463.5725359290299168.2475470584283544%319.68432113959324258.7344599381549416%337.6882269772445118.1249301550182940%44%16%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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