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Black Bean Burgers
Black beans are a very popular source of protein in vegan diets. They are packed with fiber, potassium and antioxidants, and have very low fat content. About 70% of the carbs count comes from starch, which make this legume pure power.
Among the health benefit associated with black beans are heart health because it helps manage cholesterol, digestive health due to the high fiber content that promotes bowel movements and bone health thanks to all the minerals.
I usually buy dried black beans and soak them before using them. I have also tried packed black beans and recommend to always verify the sodium content. When buying this presentation drain them and wash them to get rid of all the salt.
What do you need?
14 Oz. / 400 gr. cooked black beans
1/4 Cup bread crumbs
4 Scallion
1 Garlic clove
1/4 Red papper
1/4 Onion
2 Tbsp. Veggie stock or water
1/2 Tbsp. Olive oil
1/2 Tsp. Cumin
Salt and pepper to taste
What to do?
For this recipe I used packed black beans. I drained them and wash them well to eliminate the salt
Cut all the vegetables in small cubes and crush the garlic clove
In a bowl, mash the cooked beans with a potato masher until puree
Add the veggie stock and mix well
Add all the vegetables, garlic, season with cumin and pepper, and mix well
Heat a non-stick pan on medium heat and spread with the olive oil
Lastly, incorporate the breadcrumbs to the bean mix little by little until you get the consistency you like. I like this burgers in the soft side, but you can use more breadcrumbs if needed
Make small patties with your hands and cook for about 3 minutes per side
Voila!
Tips, variations & more:
You could bake the patties at 375 F degrees for about 20 min. If baking, use non-stick foil
I give Mia beans or lentils for lunch, because it can cause gas
