Black Bean Burger 🍔

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Black Bean Burger 🍔


PHASE I: Overview & Quick Info

A hearty, flavorful black bean burger that comes together in 20 minutes. These homemade patties are far superior to store-bought frozen versions, with real ingredients and customizable spices. Serve on a bun with all your favorite toppings for a satisfying vegetarian meal.

• Prep: 10 mins | Cook: 10 mins | Total: 20 mins | Servings: 2 burgers
• Protein: 15g | Calories: 420 | Fiber: 12g

Why You'll Love It:

• Better than store-bought
• Ready in 20 minutes
• 15g protein per burger
• High fiber from beans
• Freezer friendly

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PHASE II: Cooking


Ingredients:

• 1 can (15 oz) black beans, drained, rinsed, and mashed
• ½ cup breadcrumbs (or oat flour)
• ¼ cup red onion, finely diced
• 1 large egg (or flax egg for vegan: 1 tbsp flaxseed meal + 3 tbsp water)
• 1 tsp ground cumin
• ½ tsp paprika
• ½ tsp garlic powder
• Salt and black pepper to taste
• 1 tbsp olive oil for cooking
• Burger buns and toppings: lettuce, tomato, onion, avocado, sauce

Instructions:

Step 1: In a large bowl, mash black beans with a fork or potato masher until mostly broken down but still slightly chunky.
Step 2: Add breadcrumbs, red onion, egg, cumin, paprika, garlic powder, salt, and pepper.
Step 3: Mix until well combined. The mixture should hold together when pressed.
Step 4: Divide mixture in half. Form into two patties, about ½ inch thick.
Step 5: Heat olive oil in a skillet over medium heat.
Step 6: Cook patties for 4-5 minutes per side until golden brown and firm.
Step 7: Toast burger buns if desired.
Step 8: Assemble burgers with lettuce, tomato, onion, avocado, and your favorite sauce.

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PHASE III: Tips & Tools


Variations:

• Spicy: Add 1 tsp sriracha or diced jalapeño
• Cheesy: Add ¼ cup shredded cheese to the mixture
• Southwestern: Add corn kernels and cilantro
• Gluten-free: Use gluten-free breadcrumbs or oat flour

FAQs:

Can I bake these instead of pan-fry?
Yes, bake at 375°F for 15-20 minutes, flipping halfway.

Why are my patties falling apart?
The mixture may be too wet. Add more breadcrumbs or refrigerate for 30 minutes before cooking.

Can I freeze these?
Yes, freeze uncooked patties between parchment paper for up to 2 months.

Tools Recommended:

Chef's Knife (8-inch): https://amzn.to/4a2dQfc
Measuring Cups & Spoons: https://amzn.to/3S8enGh
Vegetable Peeler: https://amzn.to/4ow0UnZ

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Conclusion:
This Black Bean Burger proves that vegetarian burgers can be flavorful, satisfying, and easy to make at home. With 15 grams of protein and simple ingredients, it's a meal you'll crave.

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