Easy Black Bean Burgers

Canned beans are on sale at Metro this week, but are usually found at most grocery stores for under a dollar per can. They are a healthy and economical alternative to meat, and a great way to incorporate fibre and protein into your diet. Black beans are almost as high in protein as ground beef and are actually higher in iron and contain no saturated fat! There are many different recipes for black bean burgers, but I chose this one for its easy preparation and short list of ingredients. I like to top mine with Avocado, tomato, cheese and Chipotle mayo, but they are delicious no matter what you top them with.

I cook these in a non-stick grill pan, but a regular non-stick skillet will work too. If you don’t have a fine mesh strainer, they are available at the dollar store and I often see them at the thrift store as well.

Ingredients:

1 15 Oz can black beans

1/2 small onion

1/2 green bell pepper (or whatever colour you have on hand)

2 cloves garlic

1 egg, beaten

2/3 cup bread crumbs

1 Tbsp chili powder

1 tsp ground cumin

salt & pepper to taste

Directions:

Drain and rinse beans, pat dry with a paper towel. Place in a large bowl and mash well with a fork. Place bell pepper and onion in a food processor or blender and process until finely chopped/pureed. Transfer to a fine mesh strainer to remove as much water as possible. Remove as much as you can; if the mixture is too moist, your patties will not hold together as well. Add the chopped pepper and onion to the beans, mix to combine. Stir in the spice, then add egg and combine well. Stir in bread crumbs, then for mixture into 4 patties. Cook on stove top in a lightly oiled pan, 4-5 minutes on each side. Serve immediately on rolls with your favourite toppings. You may also refrigerate or freeze for later use.

 

recipe from fuelingafitfam.com

 

 

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