Easy Black Bean (Meatless) Burgers, Inexpensive & Healthy

Black Bean Burgers- Final 1These meatless “burger” patties are so easy that they can be thrown together last Black Bean Burger Patties- Nutrition Factsminute for a healthy, fiber-filled, and TASTY dinner meal. Each patty comes in at less than 130 calories, almost 10 grams of protein, and over 7 grams of fiber. Add that to a whole wheat bun, and that last number will only rise. Click on the “Nutrition Facts” to see detailed info. →

In addition to being healthy, I love that these are a fraction of the cost of making beef burgers given the price of decent quality meat these days. I tend to make these when I haven’t had a chance to get to the store since they don’t take a whole lot of planning ahead. For the most part, they are created from staples in the refrigerator and cupboard.

One of the ingredients I ALWAYS have in my pantry (as a good little Guatemalan girl), has always been a can (or 5) of low sodium black beans. Although I can eat them out of the can as is, this is a great new way to use them as the star ingredient on my dinner table! Enjoy!

Ingredients:

♦ 1 can low sodium black beans , rinsed and drainedEl Yucateco Chipotle Hot Sauce
♦ 2 tbsp red onion, minced
♦ 1 tsp jarred crushed garlic paste
♦ 1/2 tsp sea salt
♦ 2 tbsp fresh lime juice
♦ 1/2-1 tsp chipotle hot sauce, Like this one →
(Start with 1/2 tsp and add more as you like.
♦ It just depends on how spicy you like it.)
♦ 2 Egg whites, lightly beaten
♦ 1/4 cup +2 tbsp Whole Wheat Panko breadcrumbs
♦ Coconut oil cooking spray
(or oil in liquid form and a pastry brush
♦ 4 whole wheat buns
♦ Your choice of toppings, I like avocado slices and sharp cheddar cheese

Method:

1. Place the beans in a food processor along with the already minced red onion, and next 3 ingredients (through lime juice). Pulse until it’s a paste. Empty into a medium size bowl.

2. Add the hot sauce and mix well. Then taste to make sure its spicy enough for you. Add in more if you want a little more kick!

3. Mix in the egg whites until well combined. Sprinkle the panko crumbs over the bean mixture and fold in. Cover with plastic wrap and refrigerate for at least 30 mins. (You can also make this up to a day ahead of time.)

♦ Preheat the oven to 425⁰ and line a sheet pan with foil. Coat the foil with coconut oil spray, or if using liquid brush it on.

4. Divide mixture into 4 portions, shaping them into burger patties that are 1/2″ thick. Lay each of the patties on the foil, and spray (or brush) the tops with the coconut oil. Bake for 12-16 mins, flipping half way through, until browned.

Black Bean Burgers- pattiesDeck these out with whatever toppings you like. Grilled onions, different cheeses, tomatoes, pickles, the limits are endless.

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