Southwestern Black Bean Burger

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These delicious homemade veggie burgers are full of flavor and easy to put together! An added bonus: they are low fat and have lots of protein, fiber, iron, vitamin A and C! Use a flax egg in place of the egg to make it vegan, if you would like.

Ingredients:

  • 2 cans of black beans, drained and rinsed

  • 1.small onion, diced

  • 1 small red pepper, diced

  • 1 tsp garlic

  • 1 egg or flax seed egg

  • 1/2 cup bread crumbs

  • 1/4 tsp cayenne pepper

  • 1/2 tsp cumin 

  • 1 tsp oregano

  • 1/2 tsp salt

  • 1/2 tsp black pepper

Instructions:


1. In a bowl mush the beans and then add the onion, red pepper, garlic, bread crumbs, cayenne, cumin, and oregano. Stir mixture well.  Add salt and pepper. 


2. Whisk the egg in a separate bowl or make a flax egg with 1 tbsp of flax mixed with 2.5 tbsp of water and let sit for a few minutes to thicken. Add the egg or flax egg to the black bean mixture in the big bowl and combine well.


3. Use your hands to divide the mixture in four equal parts and make 4 balls out of the mixture and then flatten into a patty. They should be about a 1⁄2 inch thick.

 

4. Place the burgers on a cookie sheet and chill them in the refrigerator for approximately 30 minutes, if possible.


5. Spray  a nonstick skillet with cooking spray and then heat the skillet on medium. Add the burgers to the pan. Cook 5-7 minutes each side. 

6. Enjoy!

This recipe was adapted from https://www.runninginaskirt.com/southwest-black-bean-burgers/

Nutrition Facts

Servings 4.0

Amount Per Serving

calories 189

% Daily Value *

Total Fat 2 g 3 %

Saturated Fat 0 g 2 %

Monounsaturated Fat 0 g

Polyunsaturated Fat 0 g

Trans Fat 0 g

Cholesterol 47 mg 16 %

Sodium 919 mg 38 %

Potassium 647 mg 18 %

Total Carbohydrate 32 g 11 %

Dietary Fiber 7 g 26 %

Sugars 2 g

Protein 11 g 21 %

Vitamin A 74 %

Vitamin C 193 %

Calcium 8 %

Iron13 %

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