Loaded Black Bean Burgers
Ingredients
The patties
-
2
pieces
green onions
-
2
large
carrots
-
½
piece
bell pepper (red)
-
¼
cup
cilantro
-
1
15-oz can
black beans
-
½
cup
oats (quick-cooking)
-
½
teaspoon
garlic powder
-
1
teaspoon
cumin
-
1
teaspoon
chili powder
-
1
pinch
cayenne pepper
-
½
teaspoon
salt
-
1
tablespoon
ketchup
-
1
piece
egg
-
3
teaspoons
olive oil (extra virgin)
The assembly
-
4
pieces
whole-wheat buns
-
4
leaves
romaine lettuce
-
1
piece
Roma tomato
-
1
small
red onion
Instructions
- Chop green onions, carrots, bell pepper, and cilantro in a food processor and transfer to a bowl.
- Pulse black beans in the food processor until finely chopped and add to the bowl.
- Pulse oats until finely ground, then add to the bowl along with garlic powder, cumin, chili powder, cayenne, salt, ketchup, and egg. Mix well and form into 4 patties.
- Heat 1½ teaspoons of olive oil in a skillet over medium-high heat. Cook 2 patties until crisp on one side, about 4 minutes, then flip and cook the other side for another 4 minutes. Repeat with remaining patties.
- Assemble the burgers by placing a patty on each bun, topping with lettuce, tomato slices, and red onion, then cover with the top half of the bun.
- Store cooked patties in the refrigerator for up to 5 days or freeze for up to 3 months.
Nutrition Facts (estimated)
Servings
4
Calories
179
Total fat
13g
Total carbohydrates
31g
Total protein
11g
Sodium
7128mg
Cholesterol
41mg
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