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july541

How to Make a Black Bean Burger

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There are lots of people who want to try being a vegetarian but have a hard time finding recipes that don’t have 20 ingredients. Problem solved! This black bean burger is sure to be a staple in your weekly meals. It’s quick, tasty and only 11 ingredients. Here’s the trick: after you form the patties, chill them for about 20 minutes so they are firm when you cook them. Make extras and freeze them for a quick healthy snack that’s perfect for hungry kids right after school. See you in the kitchen!

1 can (15 oz.) black beans, drained and rinsed
½ red pepper, finely diced (optional)
½ red onion, diced
½ cup corn (thawed if frozen)
1½ Tbsp. mayo
½ cup Panko bread crumbs
    (substitute with ½ cup cooked, chilled quinoa for gluten-free)
2 tsp. Mary’s Secret Spice (MSS), divided

Toppings (optional):
1 cup arugula
1 large tomato
1 avocado, pitted, peeled and sliced
4 whole wheat hamburger buns

Step #1: Sauté vegetables

Sauté red pepper, red onion and corn in canola oil until soft.
Sprinkle with 1 teaspoon spice mix. Set aside to cool.

Step #2:  Prepare the beans.

Reserve ½ cup of beans. Mash remaining black beans in a bowl.

Step #3:  Combine ingredients

Add ½ cup reserved beans, mashed beans, mayo, bread crumbs, the red pepper mixture, and the remaining spice blend to bowl. Add salt and pepper to taste.

Step #4:  Make the bean patties

Form bean mixture into 4 patties (they don’t shrink) and chill for 15–30 min to set.

Step #5:  Prepare the pan to cook the patties

Lightly coat pan with canola oil and heat to medium.

Step #6:  Cook black bean patties

Lay patties in pan and cook until brown and crisp on 1 side, about 4 minutes. Flip and brown other side.

Step #7:  Add toppings (optional)

Serve on a bun with arugula, tomato and avocado.

Step #8:  Finished

Source from MEAL5 - Healthy Eating Meal Plan

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