Black Bean Burgers Recipe

Black Bean Burgers Recipe
Black Bean Burgers Recipe
  • prep: 15 min
  • cook: 10 min
  • total: 25 min
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  • servings:
  • Summary

    Black Bean Burgers Recipe are healthy & one of the most popular burgers out there.

    Ingredients

    • 1 tablespoon extra virgin olive oil for sauteing
    • 1 cup onion yellow, diced
    • 1/2 cup carrot finely diced
    • 1 ear of corn shucked and cut from the cob or canned corn, drained, about 8 ounces
    • 2 cloves garlic finely diced
    • 1/2 teaspoon dried oregano
    • 2 teaspoons chili powder
    • 1/4 teaspoon cumin
    • 1 teaspoon salt
    • 1 1/2 cups bread crumbs fresh
    • 29 ounces black beans 2 cans about 14.5 oz, each, drained. You should even rinse and pat them dry. You want to make sure they aren't wet when mashing and adding to the rest of ingredients.
    • 2 egg substitutes I used chia meal/flour which is 2 tablespoons chia meal and 6 tablespoons water
    • 1/4 cup sunflower seed kernels

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 189 % Daily Value *
    • Total Fat: 5 g 8.34%
    • Saturated Fat: 1 g 5.91%
    • Trans Fat: 0 g %
    • Cholesterol: 1 mg 0.36%
    • Sodium: 651 mg 27.12%
    • Calcium: 58 mg 5.82%
    • Potassium: 59 mg 1.69%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 10.32%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 29 g %
    • Dietary Fiber: 3 g 13.73%
    • Sugar: 6 g
    • Protein: 6 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 5.4%
    • Vitamin C 3.64%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch2
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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