Description
Savor the delightful flavors of this veggie burger, crafted with black beans and fresh vegetables, all nestled in a wholesome whole wheat bun. This recipe is not just for vegetarians; it’s a hearty and satisfying meal that everyone will love. Perfect for barbecues or cozy dinners, these burgers are packed with nutrition and flavor, making them a crowd-pleaser at any gathering.
Ingredients
Scale
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup whole wheat breadcrumbs
- 1/2 cup diced bell peppers
- 1/2 cup diced onion
- 1/2 cup corn (fresh or frozen)
- 2 tsp olive oil (for sautéing)
- 1 tsp cumin
- 1 tsp paprika
- 1 large egg (or 1 tbsp flaxseed meal mixed with water for a vegan option)
- Salt and pepper to taste
- 4 whole wheat buns
Instructions
- Rinse black beans under cold water and lightly mash them in a large bowl.
- In a skillet, heat olive oil over medium heat. Sauté onions and bell peppers until softened, about 5 minutes.
- Combine mashed beans, sautéed vegetables, breadcrumbs, spices, and egg (or flaxseed) in the bowl. Mix until just combined.
- Form mixture into four patties, about 1 inch thick.
- Heat olive oil in the skillet over medium-high heat and cook each patty for 4-5 minutes on each side until golden brown.
- Toast whole wheat buns if desired, then layer patties with toppings like lettuce, tomato slices, or avocado.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Frying
- Cuisine: American
Nutrition
- Serving Size: 1 burger (approximately 160g)
- Calories: 280
- Sugar: 3g
- Sodium: 360mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 10g
- Protein: 14g
- Cholesterol: 70mg