Easier Black Bean Burger

• 分量: 5 servings
• 総時間: 25 minutes

材料

15 ounce can black beans (, drained and rinsed)

1/2 green bell pepper

1/2 small onion

2 cloves garlic (, peeled)

1 large egg* (, beaten)

2/3 cup whole wheat breadcrumbs

1 Tablespoon chili powder

1 teaspoon cumin

salt and freshly ground black pepper (, to taste)

4 hamburger buns

desired burger toppings: lettuce, tomato, etc.

1 cup mayonnaise

2 chipotle peppers in adobo sauce

1 Tablespoon adobo sauce (from can of chipotle peppers in adobo sauce)

2 teaspoons lime juice

salt and freshly ground black pepper

手順

Mash black beans: Place rinsed and drained black beans in a bowl. If needed, blot them with a paper towel to remove extra moisture. Place in a large bowl and mash well with a fork.

Puree Veggies: Place bell pepper, onion and garlic in a food processor and process until finely minced.

Strain: Transfer pureed veggie mixture to a fine mesh strainer and use the back of a spoon to press out excess moisture. (If it's too wet, the burger wont hold together as well.)

Combine: Add the strained vegetable mixture to the bowl with the black beans. Add the chili powder, cumin and salt and pepper and stir to combine. Add beaten egg and mix. Stir in bread crumbs.

Form Patties: scoop mixture into 4 even sized patties, forming them and pressing flat with your hands.

Cook on Grill, Stove or Oven:

To Grill: Cook on well oiled grill over medium heat, for 4-5 minutes on each side.

To Cook on Stove: Cook over medium heat in a greased grill pan or skillet for 4-5 minutes on each side.

To Cook in Oven: Bake at 375 degrees F on a lightly oiled baking sheet, for 8-10 minutes on each side.

Assemble: Serve burgers on a bun or lettuce wrap and top with a spoonful of chipotle mayo, lettuce, tomato, cheese, avocado, or any desired toppings!

Chipotle Mayo Sauce: Add all the ingredients to a food processor or blender and puree until smooth. Season with salt and pepper to taste.

栄養

• カロリー: 149 kcal
• 脂肪総量: 2 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 2 g
• トランス脂肪: 1 g
• コレステロール: 37 mg
• ナトリウム: 445 mg
• 炭水化物総量: 28 g
• 食物繊維: 8 g
• 糖質総量: 1 g
• タンパク質: 8 g