Black Bean Burgers

Dairy Free
Health score
41%
Black Bean Burgers
25 min.
4
397kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a deliciously satisfying meal? Look no further than these mouthwatering Black Bean Burgers! Perfectly crafted for those seeking a dairy-free option, these burgers are not only packed with flavor but also incredibly easy to make. In just 25 minutes, you can whip up a wholesome dish that serves four, making it ideal for family gatherings or a cozy dinner with friends.

Imagine sinking your teeth into a hearty black bean patty, seasoned with zesty Cuban spices and complemented by the crunch of fresh vegetables. Each bite is a delightful combination of textures and tastes, especially when topped with creamy avocado and a splash of lime juice. These burgers are not just a meal; they are a celebration of vibrant flavors and healthy ingredients.

With a caloric breakdown that balances protein, fats, and carbohydrates, you can enjoy this main course guilt-free. Whether you’re a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, these Black Bean Burgers are sure to impress. So grab your apron, fire up the oven, and get ready to indulge in a dish that’s as nutritious as it is delicious!

Ingredients

  • 15.5 oz black beans rinsed drained canned
  • tablespoon penzey's southwest seasoning 
  • 0.5  onion finely chopped
  •  bell pepper red finely chopped
  • 0.5 cup breadcrumbs plain
  •  eggs 
  •  hawaiian rolls split
  • medium avocado pitted peeled sliced
  •  lime cut into wedges
  • serving cilantro leaves fresh

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Heat oven to 375°F. Spray cookie sheet with cooking spray.
  2. In medium bowl, place beans; mash with fork.
  3. Add Cuban seasoning, onion and bell pepper.
  4. Mix well.
  5. Add bread crumbs and egg.
  6. Mix well.
  7. Shape mixture into 4 patties, each about 4 inches in diameter.
  8. Place on cookie sheet.
  9. Bake 10 minutes; turn over.
  10. Bake 5 minutes longer.
  11. Place patties on bottoms of buns. Top each with 2 slices avocado, a squeeze of lime juice, cilantro and top of bun.
  12. Serve with lime wedge on side.

Nutrition Facts

Calories397kcal
Protein15.47%
Fat25.03%
Carbs59.5%

Properties

Glycemic Index
57.5
Glycemic Load
14.36
Inflammation Score
-9
Nutrition Score
26.71826085837%

Flavonoids

Cyanidin
0.17mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Hesperetin
7.2mg
Naringenin
0.57mg
Luteolin
0.18mg
Isorhamnetin
0.69mg
Kaempferol
0.1mg
Quercetin
2.94mg

Nutrients percent of daily need

Calories:397.45kcal
19.87%
Fat:11.44g
17.6%
Saturated Fat:2.11g
13.16%
Carbohydrates:61.2g
20.4%
Net Carbohydrates:45.98g
16.72%
Sugar:6.61g
7.34%
Cholesterol:40.92mg
13.64%
Sodium:755.23mg
32.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.91g
31.83%
Vitamin C:52.61mg
63.77%
Fiber:15.23g
60.91%
Folate:194.16µg
48.54%
Manganese:0.93mg
46.46%
Vitamin B1:0.59mg
39.32%
Vitamin K:38.21µg
36.39%
Iron:6.3mg
35.01%
Selenium:20.44µg
29.19%
Vitamin B2:0.48mg
28.32%
Phosphorus:252.48mg
25.25%
Vitamin B3:4.77mg
23.85%
Potassium:822.81mg
23.51%
Vitamin A:1142.28IU
22.85%
Copper:0.44mg
22.02%
Magnesium:85.97mg
21.49%
Calcium:207.09mg
20.71%
Vitamin B6:0.4mg
20.03%
Vitamin E:2.47mg
16.45%
Vitamin B5:1.33mg
13.25%
Zinc:1.78mg
11.88%
Vitamin B12:0.23µg
3.85%
Vitamin D:0.22µg
1.47%