Appetizers / Dinner / Recipes

Black Bean Burgers (quick + easy)

Black Bean Burgers

Ingredients:

  • 15 oz can blacks beans, drained and rinsed
  • 1 egg
  • 1/2 sweet onion, diced
  • 1 cup old-fashioned oats (use gluten-free certified if making GF)
  • 1/2 tsp salt
  • 1 tsp garlic powder
  • 1/2 tsp pepper
  • 1 tsp oregano
  • 1/2 tsp thyme
  • 1 tbsp extra virgin olive oil (EVOO for short)
  • Whole wheat bun
  • Lettuce, tomato, avocado (whatever toppings you desire, I made a sriracha aioli-yum!)

Directions:

  1. Mash black beans with a fork or pastry cutter until mostly smooth with some texture left.
  2. Add egg, onion, oats, and seasonings until mixed well.
  3. Add EVOO to a skillet on medium heat.
  4. Form mixture into 2-inch diameter patties. Mixture will make about 12 patties.
  5. Serve on whole wheat bun if you want a traditional burger or top off a southwestern type salad with these burgers for a gluten-free option!
    **recipe adapted from here**

Health Benefits:

Not only are these black beans burgers easy to make but they are full of nutrients! This dish fits into many different diet lifestyles such as vegetarian, gluten-free, Mediterranean diet, and your average Joe! Lately, more and more research is coming out about the benefits of legumes (beans are a legume) due to their high amount of fiber, protein, vitamins, and minerals! Vitamins and minerals are micronutrients and these black beans pack a punch of micronutrients:

  • Iron
  • Calcium
  • Potassium
  • Magnesium
  • Zinc
  • Phosphorus
  • Copper
  • Manganese
  • Folate
  • B vitamins

Stay tuned to learn more about nutrient density, micronutrients, fiber, and more!

Sharing is caring!
error
Advertisements

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

error

Enjoy this blog? Please spread the word :)