Black Bean Burgers
Servings: 4 Burgers
Calories: 433kcal
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Ingredients
- ¼ cup (25 g) rolled oats
- 1 eggs (use 'flax' eggs to make vegan. One flax egg = 1 tbsp flax seeds mixed with 3 tbsp hot water and stirred)
- ½ can black beans (1 regular can = 15oz = 425g)
- ½ tsp salt
- 1 tsp cumin, ground
- 1 tsp paprika powder
- ½ small red onion
- 1 tsp olive oil
- ¼ cup sun-dried tomatoes in oil
- ¼ cup (25 g) dried breadcrumbs
For Assembling
- 4 slices cheddar cheese
- 4 burger buns
- 1 handful arugula/rocket
- 2 tomatoes
Sauce
- 1 avocado
- 3 tbsp low fat Greek Yogurt
Instructions
- Rinse and drain the black beans. Add to a food processor. Alternatively, crush the beans with a fork/masher.
- Dice the red onion and sundried tomatoes and add to the food processor/bowl.
- Next, add the oats, eggs, salt, cumin, paprika, olive oil and breadcrumbs. Blend.
- If mixing by hand, add the breadcrumbs a little at a time until you’re left with a nice, firm mixture. If you don’t need to use all the breadcrumbs, that’s totally fine.
- Heat up some olive oil to medium heat in a frying pan.
- Take a small handful of the mix with a bigger spoon and place it into the pan. Mold into a patty shape.
- Cook for about 7 minutes on each side, turning occasionally.
Sauce
- In a bowl mash the avocado and mix in the yogurt. Add a little salt.
Assembling time
- For extra happiness place the slices of cheddar onto the burger patties and cook until it starts to melt. Toast the burger buns.
- Assemble the burger with arugula/rocket, sliced tomatoes, avocado sauce. Enjoy!
Nutrition
Calories: 433kcal | Carbohydrates: 48g | Protein: 18g | Fat: 20g | Saturated Fat: 6g | Trans Fat: 1g | Cholesterol: 59mg | Sodium: 710mg | Potassium: 787mg | Fiber: 10g | Sugar: 6g | Vitamin A: 1321IU | Vitamin C: 23mg | Calcium: 272mg | Iron: 4mg