Black Bean Veggie Burgers
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 213.7
- Total Fat: 7.6 g
- Cholesterol: 0.0 mg
- Sodium: 202.7 mg
- Total Carbs: 29.5 g
- Dietary Fiber: 6.5 g
- Protein: 7.7 g
View full nutritional breakdown of Black Bean Veggie Burgers calories by ingredient
Introduction
Packed with fiber and a serving of veggies, these burgers are flavorful and easy to make. Top them with your favorite condiments, just as you would a beef burger. Packed with fiber and a serving of veggies, these burgers are flavorful and easy to make. Top them with your favorite condiments, just as you would a beef burger.Number of Servings: 4
Ingredients
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2 tablespoons olive oil, divided
1 small onion, finely chopped (about 1/2 cup)
2 cloves garlic, minced
2 medium carrots, shredded (about 1 cup)
1 Anaheim or jalapeno pepper, cored and finely chopped
1 (14.5-ounce can) black beans, drained and rinsed (about 1 1/2 cups)
1/2 cup old-fashioned rolled oats
1/4 cup chopped parsley
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon black pepper
1/4 teaspoon hot sauce
Tips
No parsley? Swap in 1/4 cup chopped fresh spinach.
Double the recipe and freeze half for later. Stack the uncooked burgers between sheets of parchment and then place in a sealed plastic bag.
Thaw in the refrigerator and cook as desired.
Directions
Place a large nonstick skillet over medium heat and add half the olive oil. Add the onions and garlic cook for about 4 minutes, stirring occasionally, until they have softened. Add the carrots, cook another 2 minutes, and then add the pepper. Cook for 2 more minutes.
Meanwhile, in a large mixing bowl stir together the beans, oats, parsley, spices, hot sauce and remaining oil.
Remove the vegetables from heat and fold into the bean mixture.
Either mash using a potato masher or transfer to a food processor and pulse a few times. The texture should be half pureed, half chunky. (Pureeing them entirely will yield a gummy burger.)
Refrigerate mixture for 30 minutes or overnight.
Preheat a large nonstick skillet over medium heat.
Remove the burger mixture from the fridge and divide into four portions. Pat each burger into a 4-inch flat circle, using a sheet of parchment or plastic wrap if needed.
STOVETOP DIRECTIONS: Coat the skillet with cooking spray, and place the burgers in the pan, careful to leave space between each one.
Cook for four minutes per side, carefully flipping using a thin spatula.
OVEN DIRECTIONS:
Bake at 375 degrees for 20 minutes on a greased baking sheet, flipping halfway through the cooking process. Spritz the tops with cooking spray for a crispier exterior.
Serving Size: Makes 4 burgers
Meanwhile, in a large mixing bowl stir together the beans, oats, parsley, spices, hot sauce and remaining oil.
Remove the vegetables from heat and fold into the bean mixture.
Either mash using a potato masher or transfer to a food processor and pulse a few times. The texture should be half pureed, half chunky. (Pureeing them entirely will yield a gummy burger.)
Refrigerate mixture for 30 minutes or overnight.
Preheat a large nonstick skillet over medium heat.
Remove the burger mixture from the fridge and divide into four portions. Pat each burger into a 4-inch flat circle, using a sheet of parchment or plastic wrap if needed.
STOVETOP DIRECTIONS: Coat the skillet with cooking spray, and place the burgers in the pan, careful to leave space between each one.
Cook for four minutes per side, carefully flipping using a thin spatula.
OVEN DIRECTIONS:
Bake at 375 degrees for 20 minutes on a greased baking sheet, flipping halfway through the cooking process. Spritz the tops with cooking spray for a crispier exterior.
Serving Size: Makes 4 burgers
Member Ratings For This Recipe
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PATRICIAANN46
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IMBERNJ
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XENIAM
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J*FREE
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VICKIEROKS1
1 c blk beans, brown rice, 1spiced w 1 clove garlic minced, 1/4c onion, 2T avocado, 1t chili powder, 1/2t oregano, 1/2t basil, 1/4 t grd cumin, 1/4t grd red pepper, 1t seasalt, 1T chia seeds. Combine in med bowl, makes 4 patties. Oil grill w/olive oil - cook ti' crispy. Yum! Serve on Udi Bun-FixNEat - 8/23/13
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SUNSET09
It's great making your own and I topped it off with avocado slices and jalapeno peppers are my favorite kick with pepper jack cheese, for my kick. You can used flavored olive oil to eliminate some of the seasonings. ' normally buy Bocas however, this is so much better and the flavor is awesome. - 10/21/19
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