Black Bean Burgers
User Reviews
4.0
3 reviews
Good
-
Servings
8 patties, 4” wide
-
Calories
186 kcal
-
Course
Main Course
Black Bean Burgers
Report
The patties are very flavourful, but soft in texture. I recommend adding plenty of 'crunch' to your burger to enjoy a balanced bite with lots of different textures. We love: pickles, lettuce, sliced onion, sprouts, cucumber and salsa - although not all at once!
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Ingredients
- 1 small onion chopped
- 1/2 red pepper chopped
- 1 Tablespoon olive oil
- 2 cloves garlic
- 1/4 cup fresh cilantro leaves
- 2 jalapeños optional, seeded
- 1/2 teaspoon ground cumin
- 1 can black beans drained and rinsed
- 1 1/2 cup cooked green lentils I used canned
- 1 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 2 eggs
- 1 cup bread crumbs
Instructions
- Open cans of black beans and brown or green lentils, rinse them well with cold water, and drain them in a small sieve.
- Heat olive oil in a small sauté pan. Roughly chop onion and red pepper; peel garlic. Sauté vegetables in the oil until they have softened, about five minutes. Remove from heat and allow to cool.
- Pulse the sautéed onion, pepper, garlic in a food processor, along with the fresh cilantro and optional jalepeno, until finely chopped. Add the beans and lentils and process until pasty. If your food processor is a bit weak, you may want to tackle this in two batches. (I only have a mini food processor, but I did it in three batches and was fine.)
- When mostly smooth, add salt, pepper, and the eggs. Process until combined and then add 3/4 of cup of bread crumbs and process briefly until incorporated. Give a little stir around the very center for anything your blade may have missed. If your food processor is on the small side, you may wish to remove the legume/vegetable mixture to a bowl and simply stir in the rest of the ingredients. (this is what I did!)
- Add more bread crumbs bit by bit until the mixture starts sticking together. It is now ready to form patties.
- Put some flour in a salad bowl to use in flouring your hands and the outside of the patties. Form 1/2- to 3/4-inch thick patties. The patties might seem a little fragile, but you don't want them too stiff or they might dry out and get crumbly once cooked.
- Cook in a well-greased skillet over medium to medium-high heat, or an indoor grill, for about 5-8 minutes on each side, turning at least once for even doneness. You can add oil in between sides, especially if you want a nice even browning look, or if you're using a cast iron skillet.
- Serve between two buns with an assortment of condiments and favourite toppings. Keep with the Mexican theme and offer fresh peppers, pickled jalapenos, avocado slices and salsa.
Notes
- Recipe Adapted from The Everything Beans Book by Katie Kimball
- In the photo below, the bean burgers look dry, but let me assure you, they were not. They got nicely crunchy on the outside, but the interior stayed soft.
- Freezer Tip: Patties can be layered between parchment paper in an airtight container and frozen for up to 6 weeks. To use: thaw in the refrigerator overnight, then grill or fry as usual.
Nutrition Information
Show Details
Calories
186kcal
(9%)
Carbohydrates
28g
(9%)
Protein
10g
(20%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Cholesterol
41mg
(14%)
Sodium
553mg
(23%)
Potassium
353mg
(10%)
Fiber
7g
(28%)
Sugar
3g
(6%)
Vitamin A
365IU
(7%)
Vitamin C
15.3mg
(17%)
Calcium
51mg
(5%)
Iron
3.1mg
(17%)
Nutrition Facts
Serving: 8patties, 4” wide
Amount Per Serving
Calories 186 kcal
% Daily Value*
| Calories | 186kcal | 9% |
| Carbohydrates | 28g | 9% |
| Protein | 10g | 20% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 41mg | 14% |
| Sodium | 553mg | 23% |
| Potassium | 353mg | 8% |
| Fiber | 7g | 28% |
| Sugar | 3g | 6% |
| Vitamin A | 365IU | 7% |
| Vitamin C | 15.3mg | 17% |
| Calcium | 51mg | 5% |
| Iron | 3.1mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.0
3 reviews
Good
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