Description

These Black Bean Burgers are packed with flavor and easy to prepare, making them perfect for a quick dinner. Made with wholesome ingredients like black beans and rice, they promise a deliciously satisfying meal that everyone will love.

Ingredients

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2 tablespoons olive oil
1 medium onion (diced)
3 cloves garlic (minced)
1 tablespoon tomato paste
300 grams (1 ½ cups) cooked or canned black beans (drained and rinsed)
200 grams (¾ cup) cooked rice (preferably day-old)
1 bunch parsley (finely chopped)
1 tablespoon ground flax seed
1 tablespoon apple cider vinegar
1 teaspoon sea salt (to taste)
½ teaspoon sweet paprika
½ teaspoon smoked paprika
½ teaspoon cumin
½ teaspoon black pepper
¼ teaspoon hot pepper flakes (to taste)

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Instructions

Heat olive oil in a frying pan over low-medium heat; add onion and garlic; cook for 8-10 minutes, stirring occasionally.
Stir in tomato paste and cook for an additional minute.
Preheat oven to 200°C (400°F); prepare a baking sheet with parchment paper and a light coating of oil.
In a large mixing bowl, combine the cooked onion mixture with black beans, rice, parsley, flax seed, vinegar, salt, and spices; mix well.
Remove one-third of the mixture and puree in a food processor; return it to the bowl and mix or mash until combined.
Form six patties using about ⅓ cup of the mixture for each; flatten to about 1.5cm (¾ in.) thick.
Place patties on the baking sheet; bake for 25-30 minutes, flipping halfway through.
Cool for five minutes before serving with buns and toppings.

Notes

Feel free to vary the spices to suit your taste preferences.
These burgers can be made ahead and stored in the refrigerator for a quick meal.
Serve with fresh toppings like lettuce, tomatoes, and avocado for added flavor.

Nutrition

Serving Size: 1 burger
Calories: 180
Sugar: 1g
Sodium: 250mg
Fat: 4g
Saturated Fat: 0.5g
Unsaturated Fat: 3g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 6g
Protein: 7g
Cholesterol: 0mg