Easy Black Bean Burgers

Easy Black Bean Burgers

We served with Arnold Sandwich Thins (100 Calories, 5 grams Fiber). We added lettuce, some ketchup and raw red onion. Oh, we also had a bangin’ chopped salad on the side! Total dinner calories were just under 400!…that recipe will come up in another post, I’m sure:)

Recipe by Jeffrey Brous

Note: these are not like your boca burgers. they’re delicious and fresh! For those that want more “meatier” texture there will be other recipes that I will post later on…

Number of Servings: 4 (4 oz)

Ingredients
Beans, black, 1.5 cup
Yellow Sweet Corn, Frozen, 0.25 cup kernels
*Roasted Garlic, 6 cloves
*Extra Virgin Olive Oil, 1 tsp
Pankco Style Bread Crumbs, 1/4 cup
Egg, fresh, 1 large
Onions, raw, 2 tbsp, minced
Salt, 1 tsp (optional)
Smoked Paprika, 1 tsp
Dijon Mustard, 1 tsp
1/2 lime Juiced
Lime Zest, 1 tsp

*please see note at bottom of Better-4 U Hummus recipe about roasted garlic…we use it all the time.

Using an food processor pulse the following 4 – 6 times:
Black Beans, Olive Oil, Onion, Salt, Smoked Paprika, Lime Juice, Lime Zest, and Dijon Mustard. Remove to a bowl and mix in Corn, Egg and Bread Crumbs. Form into 4 oz patties and mold with a 3″ biscuit cutter. Place on waxed paper and into the freezer to firm up. Heat a pan (sprayed with cooking spray) on medium high and pan-fry for 3 – 4 minutes per side.

Easy Black Bean Burgers; Photo taken by Jeffrey.

Note that I snapped a photo of the frozen burger. You can clearly see it, though:)

Tips:

We use a food scale to divide the patties equally: weigh the whole batch and then divide by 4 (batch typically is 1lb, therefore each patty is 4 oz). Place in the freezer for 15 minute to make for easier forming. Lay out a piece of waxed paper sprayed with Pam. Using a 3″ biscuit cutter, fill it up with batter and press it in. Each “burger” was exactly 4 oz when we weighed them. If storing long-term, place on waxed paper in already formed patties, and freeze in bag.

Nutritional Info (calculated without added salt)

Amount Per Serving
Calories: 165
Total Fat: 3.4 g
Cholesterol: 46 mg
Sodium: 200 mg
Total Carbs: 26 g
Dietary Fiber: 7 g
Protein: 9 g

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