Black Bean Burgers
Makes 4 burgers
Ingredients:
Burgers:
1/2 C fresh cilantro leaves
1/2 C old-fashioned rolled oats
2 large garlic cloves
1/4 medium red bell pepper, coarsely chopped
1/8 medium onion, coarsely chopped
2 cans black beans
1/4 tsp ground cumin
1/4 tsp ground coriander
1/2 tsp chili powder
1/4 tsp garlic powder
1/2 tsp kosher salt
4 grinds fresh pepper
2 T flax seeds
1 egg
wax paper
1/2 T Avocado oil
Chipotle Yogurt Sauce:
1/4 C nonfat Greek yogurt
1/2 T Mayonnaise
2 T chipotle peppers in adobo sauce
1/8 tsp ground cumin
1/8 tsp garlic powder
dash salt
1/8 tsp honey
1/8 tsp Worcestershire sauce
Buns:
1 1/2 tsp honey
3/4 tsp pepper olive oil
1/2 tsp lime juice
4 whole grain hamburger buns
Toppings:
2 oz. manchego cheese - sliced in 8 pieces
1/2 medium tomato cut into 4 slices
1/2 small red onion cut into 4 slices
1 avocado, sliced into 12 slices
1/4 C cilantro leaves
Directions:
Make burger patties
1.Combine first 5 ingredients in a food processor fitted with a standard blade. Process until finely minced. Scrape contents into large mixing bowl.
Ingredients:
Burgers:
1/2 C fresh cilantro leaves
1/2 C old-fashioned rolled oats
2 large garlic cloves
1/4 medium red bell pepper, coarsely chopped
1/8 medium onion, coarsely chopped
2 cans black beans
1/4 tsp ground cumin
1/4 tsp ground coriander
1/2 tsp chili powder
1/4 tsp garlic powder
1/2 tsp kosher salt
4 grinds fresh pepper
2 T flax seeds
1 egg
wax paper
1/2 T Avocado oil
Chipotle Yogurt Sauce:
1/4 C nonfat Greek yogurt
1/2 T Mayonnaise
2 T chipotle peppers in adobo sauce
1/8 tsp ground cumin
1/8 tsp garlic powder
dash salt
1/8 tsp honey
1/8 tsp Worcestershire sauce
Buns:
1 1/2 tsp honey
3/4 tsp pepper olive oil
1/2 tsp lime juice
4 whole grain hamburger buns
Toppings:
2 oz. manchego cheese - sliced in 8 pieces
1/2 medium tomato cut into 4 slices
1/2 small red onion cut into 4 slices
1 avocado, sliced into 12 slices
1/4 C cilantro leaves
Directions:
Make burger patties
1.Combine first 5 ingredients in a food processor fitted with a standard blade. Process until finely minced. Scrape contents into large mixing bowl.
First 5 ingredients in food processor bowl
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First 5 ingredients after being minced in food processor
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2. Add black beans to food processor and pulse until mostly mashed with some larger pieces of beans. Scrape into mixing bowl from step 1.
Desired texture of processed black beans
3. Add remaining burger ingredients except olive oil and wax paper to mixing bowl and blend with wooden spoon until evenly mixed.
4. Cut wax paper into 4 large squares. On large plate or platter place wax paper squares so that they don't overlap (See video below).
5. Divide burger mixture into fourths. With each fourth form into a ball shape. Place ball on one piece of waxed paper and shape into patty form about 1/2" thick. Repeat for remaining 3 patties(See video below).
6. Refrigerate burgers while making sauce, prepping buns, and prepping toppings.
Make Chipotle Yogurt Sauce:
1. Place all ingredients for Chipotle Yogurt Sauce in a small mixing bowl. Stir until well-blended.
Prep buns:
1. Mix first three bun ingredients in a small bowl. Open buns up and spread mixture evenly across all 8 sides. Close buns and place on small baking tray.
2. Preheat oven or toaster oven (set to "Bake") to 325 degrees.
Cook and finish burgers:
1. Preheat stove-top grill pan with flat side up for 5 min. Turn heat down to just below medium. Oil pan with 1/2 T Avocado oil. Place patties evenly across grill pan by individually flipping each wax paper over to turn patty onto pan (take care not to touch hot grill pan with fingers). Discard wax paper (See video below).
2. Cook 6-7 minutes and then flip.
3. Place 2 pieces of cheese on top of each patty. Cover with a roasting pan lid to help melt cheese. Cook 6 more minutes(See video below). Once burgers are flipped, Place buns in oven or toaster oven while burgers finish cooking (check frequently to make sure they aren't burning).
4. Remove buns from oven and burgers from grill pan.
5. Spread Chipotle Yogurt Sauce across all 8 bun sides using 1 tsp per side (alternatively, you can drizzle sauce on top of patty as shown in photographs). Place one patty on each bottom bun. Top with tomato slice, 3 avocado slices, 1 onion slice and 1/4 of the cilantro leaves. Top with top buns and serve.
Nutrition Per Serving: Calories 553 Total Fat 19 g, Saturated Fat 4 g, Monounsaturated Fat 6 g, Polyunsaturated Fat 2 g, Trans Fat 0 g Cholesterol 61 mg Sodium 566 mg Potassium 1162 mg Total Carbohydrate 66 g Dietary Fiber 15 g Sugars 11 g Protein 27 g
**The nutrition information here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. Additionally your personal selection of individual ingredients can alter the nutrition of the recipe.**
Notes:
* A great side to pair with these is a green salad with pepitas,diced tomatoes and Chipotle Lime Dressing (click for recipe)
* This recipe can easily be doubled and patties can be frozen precooked of cooked.
* Below is a helpful video that shows the burger patty prep using the wax paper square method. This will make it easier to to get the patties onto the grill pan without breaking them.
4. Cut wax paper into 4 large squares. On large plate or platter place wax paper squares so that they don't overlap (See video below).
5. Divide burger mixture into fourths. With each fourth form into a ball shape. Place ball on one piece of waxed paper and shape into patty form about 1/2" thick. Repeat for remaining 3 patties(See video below).
6. Refrigerate burgers while making sauce, prepping buns, and prepping toppings.
Make Chipotle Yogurt Sauce:
1. Place all ingredients for Chipotle Yogurt Sauce in a small mixing bowl. Stir until well-blended.
Prep buns:
1. Mix first three bun ingredients in a small bowl. Open buns up and spread mixture evenly across all 8 sides. Close buns and place on small baking tray.
2. Preheat oven or toaster oven (set to "Bake") to 325 degrees.
Cook and finish burgers:
1. Preheat stove-top grill pan with flat side up for 5 min. Turn heat down to just below medium. Oil pan with 1/2 T Avocado oil. Place patties evenly across grill pan by individually flipping each wax paper over to turn patty onto pan (take care not to touch hot grill pan with fingers). Discard wax paper (See video below).
2. Cook 6-7 minutes and then flip.
3. Place 2 pieces of cheese on top of each patty. Cover with a roasting pan lid to help melt cheese. Cook 6 more minutes(See video below). Once burgers are flipped, Place buns in oven or toaster oven while burgers finish cooking (check frequently to make sure they aren't burning).
4. Remove buns from oven and burgers from grill pan.
5. Spread Chipotle Yogurt Sauce across all 8 bun sides using 1 tsp per side (alternatively, you can drizzle sauce on top of patty as shown in photographs). Place one patty on each bottom bun. Top with tomato slice, 3 avocado slices, 1 onion slice and 1/4 of the cilantro leaves. Top with top buns and serve.
Nutrition Per Serving: Calories 553 Total Fat 19 g, Saturated Fat 4 g, Monounsaturated Fat 6 g, Polyunsaturated Fat 2 g, Trans Fat 0 g Cholesterol 61 mg Sodium 566 mg Potassium 1162 mg Total Carbohydrate 66 g Dietary Fiber 15 g Sugars 11 g Protein 27 g
**The nutrition information here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. Additionally your personal selection of individual ingredients can alter the nutrition of the recipe.**
Notes:
* A great side to pair with these is a green salad with pepitas,diced tomatoes and Chipotle Lime Dressing (click for recipe)
* This recipe can easily be doubled and patties can be frozen precooked of cooked.
* Below is a helpful video that shows the burger patty prep using the wax paper square method. This will make it easier to to get the patties onto the grill pan without breaking them.
Black Bean Burger patty prep and grill pan cooking
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© 2019 Emily Haygood. ALL RIGHTS RESERVED.
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