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Ingredients:

  • 2 cups canned reduced-sodium black beans, rinsed and drained
  • 1 cup panko crumbs
  • 1 small yellow onion, grated
  • 1 large organic egg
  • 1 tsp Italian seasoning
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • salt and fresh ground black pepper, to taste
  • 2T of your favorite oil
  • 4 slices cheese (pick your fave)
  • mayonnaise, optional, for serving
  • burger buns, OR, use Bibb lettuce leaves, for serving
  • lettuce, for serving
  • tomatoes, for serving

Preparation:

  • Transfer black beans to a mixing bowl and mash with a fork or a potato masher until mushy, but still have some whole bean pieces.
  • To the bean mixture, add panko crumbs, onion, egg, Italian seasoning, garlic powder, onion powder, chili powder, ground cumin, salt, and pepper; mix until well combined. If mixture is dry, stir in a bit of water.
  • Set mixture aside for 5 to 10 minutes.
  • Preheat a large cast iron skillet over medium-high heat.
  • Add oil and swirl it around.
  • Divide the bean mixture into 4 equal balls and shape each ball into a patty.
  • Transfer patties to the hot oil and cook for 4 minutes per side, or until browned.
  • Add a slice of cheese on top of each burger and cook for a minute longer, or until cheese is melted.
  • Serve black bean burgers on toasted buns or Bibb lettuce leaves with mayonnaise, lettuce, and tomatoes.
  • Makes 4 servings.

Nutrition Facts: 

Calories 296, Fat 14g, Sat Fat 10g, Chol 54mg, Sodium 628mg, Carbs 29g, Fiber 7g, Sugar 2g, Protein 14g
Reference: https://diethood.com/