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The Best Black Bean Burgers

The Best Black Bean Burgers
 
The Best Black Bean Burgers
This healthy recipe comes from NDSU Extension.

Ingredients

2 (16-ounce) cans black beans, drained, rinsed and patted dry

1 Tbsp. extra virgin olive oil

¾ c. finely chopped bell pepper (½ pepper)

1 c. finely chopped yellow onion (½ large onion)

3 garlic cloves, minced (about 1 Tbsp.)

1½ tsp. ground cumin

1 tsp. chili powder

½ tsp. garlic powder

¼ tsp. smoked paprika

½ c. breadcrumbs or oat flour

2 large eggs

1 Tbsp. Worcestershire sauce

2 Tbsp. ketchup, mayo or barbecue sauce

Salt and pepper to taste

Directions

Preheat oven to 325 F. Spread beans evenly onto a lined baking sheet and bake 15 minutes until slightly dried out.

Note: The trick with this recipe is to partially cook the beans to dry them out. Skipping the first step will result in mushy burgers.

Meanwhile, sauté olive oil, chopped pepper, onion and garlic over medium heat until peppers and onions are soft, about five to six minutes. Gently blot some of the moisture. Place in a large bowl or in a food processor with the remaining ingredients (cumin, chili powder, garlic powder, smoked paprika, breadcrumbs, eggs, Worcestershire, ketchup, salt, and pepper). Stir or pulse everything together, then add the black beans. Mash with a fork or pulse the mixture in a food processor, leaving some larger chunks of beans.

 

Form into six patties (⅓ cup of the bean mixture per patty).

 

Makes six burgers. Each burger patty has 270 calories, 6 grams (g) fat, 15 g protein, 40 g carbohydrate, 10 g fiber and 470 milligrams sodium.

 

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