Yummy Food

Black Bean and Beef Burgers

Name: Black Bean and Beef Burgers
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 6 servings
Ingredients: 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

6 servings

khẩu phần

15 minutes

thời gian hoạt động

35 minutes

tổng thời gian

Bắt đầu Nấu ăn

Nguyên liệu

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

Hướng dẫn

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.