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Swanson Blog / Real Food / Low Carb

Delicious Black Bean Burgers

Best Black Bean Burgers

Overview:

This burger is juicy, delicious and meat-free! The black beans and bread crumbs add substance, while the cumin and chili powder add a little zing. If you really want to make the most out of your hard work, don't stop with just a lightly toasted bun, add some fixin's. We strongly recommend the following: pepperjack cheese, sliced avocados or homemade guacamole, fresh cilantro and some honey mustard sauce.


Ingredients:


Directions:

  1. The first step is to preheat the grill. Take a sheet of lightly oiled aluminum foil and place on the grate for cooking (otherwise you may lose them between the grates.)
  2. In a medium bowl, mash black beans until thick and pasty. You can use a fork or pastry blender. You don't need to get it completely smooth; a few chunks will actually be good to hold it all together.
  3. In a food processor, finely chop bell pepper and onion. To separate some of the moisture, line a colander or strainer with some paper towels and pour the puree into strainer and squeeze out some of the liquid. If there's too much moisture at the end, it'll be very hard to get the burgers to hold their shape.
  4. Add the pepper and onion mixture to the beans and set aside
  5. In a small bowl, stir together egg, chili powder, cumin, garlic powder and chili sauce.
  6. Stir the egg mixture into the mashed beans. Add in bread crumbs until the mixture is sticky and holds together. Divide mixture into 4-5 patties. Don't be afraid to add more bread crumbs. You could also use a combination of regular bread crumbs and spiced bread crumbs, adding a little at a time.
  7. Grill over medium heat for 6-8 minutes each side.
  8. Top with fresh cilantro and avocado (or guac). 

A few alternatives to consider...

  • Turn this into Vegan Black Bean Burgers by skipping the egg and using vegan bread crumbs or something like corn flake crumbs.
  • If you don't have a grill, you can easily cook these burgers right on the stove top in a lightly greased skillet.
  • And, if you're really rushed, you can experiment with simply dumping everything into the food processor all at once... but you might need to use more bread crumbs to get to the consistency you need to keep the patties together while cooking. 


Serving Size: Makes 5 servings. Serving size 1 patty.
 

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DIETARY RESTRICTIONS
C
Low Carbs
S
Low Sodium
Vg
Vegetarian