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Epic Black Bean Burger

Epic Black Bean Burger: The Ultimate Home-Cooked Delight

Epic Black Bean Burger is a plant-based delight packed with protein and fiber, perfect for any dietary need.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 6 patties
Course: Dinner
Cuisine: American
Calories: 150

Ingredients
  

For the Patty
  • 1 can Black Beans drained and rinsed
  • 1 Onion finely chopped
  • 2 cloves Garlic minced
  • ½ cup Breadcrumbs or oats for gluten-free
  • 1 Egg or 1 tbsp flaxseed meal mixed with 3 tbsp water for vegan option
  • 1 tsp Cumin
  • 1 tsp Chili Powder or smoked paprika
  • ¼ cup Cilantro chopped, optional
For Cooking
  • 3 tbsp Oil for frying

Equipment

  • Skillet
  • Mixing Bowl
  • colander
  • fork or potato masher

Method
 

Step-by-Step Instructions for Epic Black Bean Burger
  1. Prepare Black Beans: Drain and rinse one can of black beans under cool water until the liquid runs clear.
  2. Sauté Onions and Garlic: In a medium skillet, heat two tablespoons of oil over medium heat. Add finely chopped onions and minced garlic, sautéing for about 3-4 minutes until soft.
  3. Mash the Beans: In a large mixing bowl, mash the drained black beans with the sautéed onions and garlic until mostly smooth.
  4. Combine Ingredients: Stir in half a cup of breadcrumbs, one beaten egg (or flaxseed mixture), a teaspoon of cumin, and a teaspoon of chili powder, mixing thoroughly.
  5. Shape Patties: Divide the mixture into equal portions to form about six patties, each around 1 inch thick.
  6. Cook Burgers: Heat another tablespoon of oil in the skillet over medium-high heat. Cook each patty for about 4-5 minutes per side until golden brown.
  7. Serve: Transfer the patties to a plate lined with paper towels and assemble your burger with your favorite toppings.

Nutrition

Serving: 1pattyCalories: 150kcalCarbohydrates: 20gProtein: 7gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gCholesterol: 50mgSodium: 200mgPotassium: 300mgFiber: 5gSugar: 1gVitamin A: 2IUVitamin C: 4mgCalcium: 2mgIron: 8mg

Notes

Ensure beans are well-drained to prevent excess sodium. Freeze uncooked patties between parchment layers for later use.

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