Black Bean Burgers
🕒 Prep Time: 15 min | 🕒 Cooking Time: 20 min
🍽️ Servings: 3-4
Ingredients:
2 tablespoons olive oil, divided
1 medium yellow onion
2 cups cooked black beans
¾ cup regular or gluten-free breadcrumbs
1 tablespoon cumin
1 tablespoon chili powder, or to taste
Sea salt and freshly ground pepper to taste
1 egg or egg substitute
Instructions:
Bring 1 tablespoon of olive oil to medium heat in a medium-sized pan.
Peel and finely dice onion and add to pan. Cook for 5 minutes until caramelized.
Combine beans, breadcrumbs, onion, cumin, chili powder, salt, and pepper in a large bowl with clean hands. Massage mixture so beans break down and start to form a dough.
Beat egg in separate bowl and add to main bowl, combining well.
Form mixture into small-medium patties and cook in remaining olive oil on medium-high heat in a skillet for 5 minutes on each side, or until cooked through and slightly crispy on the outside.
You can also grill these for a great smoky flavor.
💚The Healthy Bit: Black Beans 💚
Black beans, a source of prebiotics, are high in fiber which aids in digestion and supports a healthy gut microbiome. Antioxidants in the beans, along with the fiber, may support healthy blood sugar control by boosting insulin sensitivity and potentially inhibiting enzymes that break down carbohydrates.
The fiber can also help lower cholesterol levels, while potassium and magnesium contribute to maintaining healthy blood pressure. Black beans are also a good source of plant-based protein which is essential for building and repairing muscles and other tissues.
Additionally, black beans contain minerals like calcium, magnesium, and iron, which are crucial for maintaining healthy bones. They also contain folate, essential for cell growth and development.