Black Bean Burgers

Shanthi Appelo, MS, RD

| 1 min read

Food and Recipes
shanthieats
Recipes
Black Bean Burger
The health benefits of a plant-based diet have been proven by research. But what do you do if you can’t imagine going without some of your favorite foods — like burgers? Fortunately, there are delicious meatless versions, like the black bean burger.
Beans are a great source of protein, fiber, iron, calcium and a slew of other nutrients. A cup of cooked black beans serves up 16 grams of protein — more than a 3-ounce serving of ham.
Serving Amount
Ingredients

  • 1 cans black beans, drained and rinsed

  • 1 shallots or one medium-sized onion, finely chopped

  • 1⁄2 green bell pepper, finely chopped

  • 2 garlic cloves, minced

  • 1⁄2 tbsp chili garlic sauce

  • 1⁄4 cup cashews

  • 1⁄4 cup crumbled feta

  • 11⁄2 tbsp olive oil, divided

  • 1⁄2 egg

  • 3⁄8 cup panko breadcrumbs

Instructions
  • Step 1

    Heat oven to 350 degrees F.

  • Step 2

    Spread beans on a lined baking sheet, separating beans as much as possible.

  • Step 3

    Roast for 20 minutes, until beans are mostly split open and the skin is beginning to look crunchy. Allow beans to cool while preparing the other ingredients.

  • Step 4

    Heat 2 tablespoons of oil in a medium skillet over medium-high heat. Add onion and pepper, and cook until softened, stirring frequently. Add garlic and cook until fragrant, stirring constantly.

  • Step 5

    Add chili garlic sauce and stir/cook until combined, less than a minute.

  • Step 6

    Transfer contents to a large mixing bowl.

  • Step 7

    Chop cashews and beans separately in the food processor or blender with a pulse setting. Pulse until roughly chopped.

  • Step 8

    Add food processor contents to a mixing bowl. Add egg, crumbled feta, breadcrumbs, and salt and pepper to taste.

  • Step 9

    Fold together gently. Make bean mixture into patties of desired size.

  • Step 10

    Heat 1 tablespoon oil in a non-stick pan over medium heat. Add bean patties, allowing room between them, and cook until they brown, about 5 minutes. Gently flip and cook until the other side is browned, about 5 minutes longer.

  • Step 11

    Serve on whole wheat buns with desired condiments.

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