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Nutrition for the Nickel City
February 25, 2020
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Black Bean Burger

Healthy, easy, quick, and inexpensive to make, these Black Bean Burgers will brighten up any weekday dinner. Why not try them for a meatless Monday meal?

Great taste!

Black Bean Burgers

Make ahead of time-maybe on your food prep day- and freeze for those busy weeknights. Add soup, salad, or sweet potatoe fries for a quick and healthy meal.
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Ingredients Method Notes

Ingredients
  

  • 1 tbsp chopped garlic
  • 1/3 medium red onion chopped
  • 2 15 ounce cans black beans organic, rinsed and drained
  • 2 teaspoons chopped fresh parsley
  • 2 tablespoons chopped fresh cilantro
  • 1 whole egg or flax egg or egg substitute
  • 1/3 teaspoon red pepper flake
  • 1/2 cup oat flour (or oats ground) substitute whole wheat flour too
  • salt, pepper
  • whole grain buns or lettuce wraps
Add tomatoe, lettuce, avocado, spinach, onions- your choice!

Method
 

  1. 1. In a food processor, pulse onion and garlic. Add 1 can black beans (15 oz.), cilantro, parsley, "egg", red pepper flakes and pulse to combine
    2. Put mixture above in bowl and add 1 can black beans and ground oats. Add salt, pepper
    3. Divide mixture into 6 burger patties
    4. Place on hot oiled/sprayed grill and cook about 6 minutes on each side.
    5. Put burger on bun or lettuce wrap and add condiments. Enjoy.

Notes

Burger ingredients- be creative. I included carrots too!Fiber and Protein Rich Black Beans
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Sally Gower

Sally is a healthy eating advocate who believes that a nutritious, plant-based diet can be fun and exciting, even in a city that loves its beer and wings.