Black bean burger

Black bean burger

I am the biggest fan of black beans there is. Besides tasting great, black bean is a protein powerhouse. Being a vegetarian, I’m always trying to find the next best protein source.

1 cup of cooked black beans has approximately 15g of protein and fiber! It also contains anti-oxidants and some omega-3 fatty acids.

Here is a nutrition chart from this website- http://www.whfoods.com/genpage.php?tname=george&dbid=72

What more can you ask?

Nutrient	Amount
Molybdenum	129.0 mcg
Folate	255.9 g
Dietary fiber	15.0 g
Manganese	0.8 mg
Protein	15.2 g
Magnesium	120.4 mg
Vitamin B1 (thiamin)	0.4 mg
Phosphorous	240.8 mg
Iron	3.6 mg

Ingredients:

-1 can (16oz) black beans- drained and washed

-1/2 onion, finely chopped

-Peas (frozen), 1/4 cup thawed

-Corn (frozen), 1/4cup thawed

-Garlic cloves- 3-4, minced

-Jalapeno, 1 whole finely chopped

-Bread crumbs- 3 tbsp

-Garam masala- 1 tsp

-Salt as needed

-Lemon juice- ½ tbsp

-Oil, as needed to cook the burgers

You may also use other seasonings like chili powder, cumin powder, zaatar etc-whatever floats your boat.-

1. Mix together onion, peas, corn, garlic, jalapeno, bread crumbs, garam masala, salt and lemon juice.
2. Mash the black beans with the back of a fork. Don’t make a puree of it. Some chunks are just fine.
3. Now mix the above mixture with the beans. The mixture shouldn’t be too soggy or dry. If dry, try adding a tsp of lemon juice or water. If too liquid, try adding a tbsp of corn starch/flour.
4. Now make lemon sized balls of the mixture and pat it down gently. You may oil your fingers to avoid the stickiness.
5. Heat enough oil in a skillet to coat the bottom on medium. Cook the burgers on both sides, about 3-5 min each side.
6. Be gentle for the burgers may fall apart!