Trying to eat a more plant based diet? Have some vegetarian friends coming over for some grilling? Tired of paying tons of money for store bought, processed and frozen veggy burgers? Make your own! These black bean burgers are incredibly easy, extremely tasty and makes 4 patties for about $1.00. Try making these ahead of time and freezing in advance.
Black Bean Burgers
by Anthony Tassoni, RD, LDN
Makes 4 Patties
1 15.5oz can of Black Beans (reduced sodium if available)
¼ C Frozen chopped onions and peppers
1 Large Egg
1 Tbsp Sriracha sauce*
1 tsp Olive Oil
¼ C Bread Crumbs
Rinse and strain black beans. When dry, transfer beans to a bowl and mash with a fork. Combine chopped peppers and onions with oil into bean mixture (you may use fresh chopped as well). Whisk egg with Sriracha sauce and mix with bean mixture. Combine bread crumbs and form into patties. Freeze for later use or grill for about 15 minutes and serve with your favorite toppings such as sautéed onions or avocado.
*If you don’t want to use sriracha hot sauce, replace with a pinch of garlic powder (or fresh garlic) and some chili powder to taste.
Per serving (1 Patty): 150 Calories, 3g Fat, 21g Carbohydrates, 4.7g Fiber, 8g Protein, 381mg Sodium
(recipe adapted from http://allrecipes.com/recipe/homemade-black-bean-veggie-burgers/)
These delicious veggy burgers provide 10% of your daily iron, are low in fat, high in fiber and protein. Enjoy in a lettuce wrap or a whole wheat bun for added nutrition. Enjoy!