30-Minute Black Bean Burgers (No Oats!)

• 分量: 5 servings
• 調理時間: 20 minutes
• 総時間: 30 minutes

材料

2 15-oz cans black beans (drained and rinsed, 425 g cans)

1 green bell pepper (seeds and stem removed)

½ medium white onion (cut into chunks)

2 cloves garlic

1 tsp each smoked paprika, cumin, chili powder

¼ tsp each salt and pepper

1 cup panko breadcrumbs (60 g)

1 large egg

手順

Dry beans

Dry Beans: Drain and rinse 2 15-oz cans black beans well, then spread them onto a few layers of paper towels to let them dry.

Flavor base

Flavor Base: Add 1 green bell pepper, ½ medium white onion, and 2 cloves garlic to a food processor. Pulse until finely chopped. Transfer mixture to a mesh sieve and use a spatula or spoon to press out as much moisture as possible.

Make dough

Make Dough: Transfer dried beans, pepper mixture, 1 tsp each smoked paprika, cumin, chili powder, and ¼ tsp each salt and pepper back to the food processor. Pulse just until combined - there should still be some bigger pieces of beans.

Stir: Transfer to a large bowl and stir in 1 cup panko breadcrumbs and 1 large egg.At this point, you can move forward or refrigerate the dough for up to 24 hours. The burgers are easier to shape if the dough has been refrigerated for at least 30 minutes.

Shape: Scoop ½ cup sized portions of the burger dough, then use your hands to form them into patties.

Cook

To cook on the stove: Place patties on a greased saute pan over medium-high heat. Cook each side for 5 to 7 minutes, or until golden brown and firm.To cook on the grill: Set patties on a greased piece of aluminum foil over medium/high heat. Cook each side for about 7 minutes, or until golden brown and firm.To cook in the oven: Arrange patties on a greased baking sheet and bake at 400°F (204°C) for 15 to 20 minutes, flipping once during cooking.

Serve on a burger bun with your favorite burger toppings, like cheese, lettuce, tomato, and red onion!

栄養

• サービングサイズ: 1 black bean burger patt
• カロリー: 227 kcal
• 脂肪総量: 3.4 g
• 飽和脂肪: 0.8 g
• コレステロール: 74 mg
• ナトリウム: 2077 mg
• 炭水化物総量: 36 g
• 食物繊維: 10.7 g
• 糖質総量: 2.5 g
• タンパク質: 13.8 g