Yummy Food
Black Bean and Beef Burgers
6 servings
porciones15 minutes
tiempo activo35 minutes
tiempo totalIngredientes
1 cup canned black beans, drained, rinsed and patted dry
1 lb lean ground beef
1/3 cup white onion, finely chopped
1/4 cup cilantro, finely chopped (optional but delicious)
1/2 cup carrots, finely grated
1/2 cup whole wheat panko bread crumbs (or gluten-free oats if need gluten free)
1 egg
2 Tbsp of your favourite BBQ sauce (choose gluten-free brand if necessary)
2 garlic cloves, minced
Salt and pepper to taste
Buns – suggest regular or thin bun; whole grain or sourdough; regular or gluten-free
Tomatoes
Lettuce and/or sprouts
Red onion
Avocado
Pickles
Condiments of choice
Instrucciones
Open 1 can of black beans, drain and rinse. Set aside to drain for a while and/or dab with a towel to ensure excess water/moisture is removed.
Place beans in a medium-sized bowl and mash with a potato masher until partially mashed and some whole beans remain.
Add remaining ingredients to this bowl and stir together until completely mixed.
Form into patties (6 large or 8 small). Place on a parchment paper lined baking sheet and once completed, place in the freezer for 1-2 hours prior to grilling if you can (even 30 minutes will do). This step is optional but I do think that it helps to keep the burger together!
Get cooking’! To grill: place patties on the grill (medium-high heat) for about 8-10 minutes each side. To bake: place patties on a parchment paper lined baking sheet and bake at 375 for 10 minutes each side, 20 minutes total.
6 servings
porciones15 minutes
tiempo activo35 minutes
tiempo total