Homemade Black Bean Veggie Burgers
Ingredients:
- 1 (16 ounce) can black beans, drained and rinsed
- 1/2 green bell pepper, cut into 2 inch pieces
- 1/2 onion, cut into wedges
- 3 cloves garlic, peeled
- 1 egg
- 1 tablespoon chili powder
- 1 tablespoon cumin
- 1 teaspoon Thai chili sauce or hot sauce
- 1/2 cup bread crumbs
Directions:
- 1 If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
- 2 In a medium bowl, mash black beans with a fork until thick and pasty.
- 3 In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
- 4 In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
- 5 Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
- 6 If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutrion facts:
Total Fat | 3g | 5% |
Saturated Fat | 1.0g | |
Cholesterol | 46mg | 16% |
Sodium | 607mg | 24% |
Potassium | 515mg | 14% |
Total Carbohydrates | 33.1g | 11% |
Dietary Fiber | 9.8g | 39% |
Protein | 11.2g | 22% |
Sugars | 2g | |
Vitamin A | 731IU | |
Vitamin C | 19mg | |
Calcium | 99mg | |
Iron | 4mg | |
Thiamin | 0mg | |
Niacin | 4mg | |
Vitamin B6 | 0mg | |
Magnesium | 59mg | |
Folate | 96mcg |