Loaded Black Bean Burgers
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Loaded Black Bean Burgers
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These loaded black bean burgers are packed with veggies, fiber, and southwestern flavor. They're kid-friendly and freezer-friendly too!
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Ingredients
- 2 green onions white and light-green parts, cut in half
- 2 carrots large, cut into a few pieces
- ½ bell pepper red, seeded, ribs removed, and cut into a few pieces
- ¼ cup cilantro packed
- 1 15-oz can black beans rinsed and drained
- 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 egg
- 3 teaspoons olive oil extra virgin
- 4 whole-wheat buns split
- 4 leaves romaine lettuce
- 1 Roma tomato sliced
- 1 red onion small, thinly sliced
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Instructions
- In the bowl of a food processor, combine the scallions, carrots, bell pepper, and cilantro and pulse until the vegetables are finely chopped, 2 or 3 pulses. Transfer the veggies to a large bowl.
- Put the beans into the food processor and pulse until finely chopped, 2 or 3 pulses. Add the black beans to the bowl.
- Put the oats into the food processor and pulse until finely ground. Transfer the oats to the bowl and add the garlic powder, cumin, chili powder, cayenne, salt, ketchup, and egg. Mix well and form into 4 equal patties.
- In a large nonstick skillet set over medium-high heat, heat 1½ teaspoons of the oil. Add 2 of the patties and cook until crisp on one side, about 4 minutes. Carefully flip and cook until the second side is crisp, about 4 more minutes. Transfer to a warm plate. Add the remaining 1½ teaspoons of oil to the skillet and repeat the cooking process with the remaining 2 patties.
- To serve, put the hamburger buns on a clean work surface, place a patty on each of the 4 bottom halves, and layer each with a romaine leaf, a fourth of the tomato slices, a few red onion rings, and finally the top halves of the buns.
- The cooked, cooled patties will keep in an airtight container in the refrigerator for up to 5 days. To freeze, put the patties on a parchment paper–lined baking sheet and freeze until completely firm, about 3 hours. Transfer the frozen patties to a large resealable plastic bag and freeze for up to 3 months.
Notes
- We recommend organic ingredients when feasible.
- Nutrition Facts Loaded Black Bean Burgers Amount Per Serving (1 g) Calories 1791 Calories from Fat 117 % Daily Value* Fat 13g20%Saturated Fat 3g19%Cholesterol 41mg14%Sodium 7128mg310%Potassium 5670mg162%Carbohydrates 318g106%Fiber 123g513%Sugar 7g8%Protein 111g222% Vitamin A 8530IU171%Vitamin C 73.3mg89%Calcium 684mg68%Iron 35.7mg198% * Percent Daily Values are based on a 2000 calorie diet.
- Calories 1791
- Calories from Fat 117
- % Daily Value*
- Fat 13g
- 20%
- Saturated Fat 3g
- 19%
- Cholesterol 41mg
- 14%
- Sodium 7128mg
- 310%
- Potassium 5670mg
- 162%
- Carbohydrates 318g
- 106%
- Fiber 123g
- 513%
- Sugar 7g
- 8%
- Protein 111g
- 222%
- Vitamin A 8530IU
- 171%
- Vitamin C 73.3mg
- 89%
- Calcium 684mg
- 68%
- Iron 35.7mg
- 198%
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