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Nutritional Recipes

The Best Black Bean Burgers

Written by COA Nutrition Team On January 31, 2020

Grill or bake the black bean burgers and enjoy on a bun, plain, or on a salad. They’re big, thick, and hearty and even meat eaters LOVE these.

INGREDIENTS

  • 2 (14 ounce) cans black beans, drained, rinsed, and patted dry
  • 1 Tablespoon extra-virgin olive oil
  • ¾ cup finely chopped bell pepper (½ of a pepper)
  • 1 cup finely chopped yellow onion (½ of a large onion)
  • 3 garlic cloves, minced (about 1 Tablespoon)
  • 1 ½ teaspoons ground cumin
  • 1 teaspoon chili powder
  • ½ teaspoon garlic powder
  • ¼ teaspoon smoked paprika
  • ½ cup bread crumbs or oat flour
  • ½ cup sharp cheddar cheese
  • 2 large eggs
  • 1 Tablespoon Worcestershire sauce
  • 2 Tablespoons ketchup, mayo, or BBQ sauce
  • pinch salt + pepper

INSTRUCTIONS

  1. Preheat oven to 325°F. Spread beans evenly onto a lined baking sheet and bake for 15 minutes until slightly dried out.
  2. Meanwhile, sauté olive oil, chopped pepper, onion, and garlic over medium heat until peppers and onions are soft, about 5-6 minutes. Gently blot some of the moisture out. Place in a large bowl or in a food processor with the remaining ingredients. Stir or pulse everything together, then add the black beans. Mash with a fork or pulse the mixture, leaving some larger chunks of beans.
  3. Form into patties– about 1/3 cup of mixture in each.
  4. To bake: Place patties on a parchment paper lined baking sheet and bake at 375°F for 10 minutes on each side, 20 minutes total. To grill: Place patties on greased aluminum foil and grill 8 minutes on each side. Generally, black bean burgers should grill on medium-high heat about 350°F – 400°F.
  5. Serve with your favorite toppings. Store leftovers in the refrigerator for up to 5 days.

Tips of the Month MOBILE

Planning Ahead Tip of the Month

Seasonality is your best friend

A great tip to reduce the whole cooking and prepping process is to whip up meals with vegetables that are in season. Browse the farmer’s market. It will save you lots of time, as in-season vegetables are so much easier to find, and much, much tastier! Why search in three supermarkets for that elusive eggplant in the springtime, when you can use what mother Earth chose to bestow on us!/p>

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