Black Bean Burger

Black Bean Burger

Published on February 16, 2021 | In By
    • Prep Time
    • Minutes
    • Cook Time
    • Minutes

SUBSTITUTIONS & TIPS
Caramelized onions can be replaced with roasted red peppers.

These flavourful and family friendly black bean burgers are a good source of fibre and protein which can help if you have dumping syndrome.

Ingredients

  • Caramelized onions
  • 1 LARGE ONION, thinly sliced
  • 1/4 TSP SALT
  • 1 TBSP OLIVE OIL
  • 1 TBSP BALSAMIC VINEGAR
  • Burgers
  • 1 CAN (540ML) COOKED BLACK BEANS, drained and rinced
  • 2 TBSP OLIVE OIL
  • 1/2 CUP BREADCRUMBS or flaked oats
  • 1 EGG
  • 1 TBSP SOY SAUCE
  • 1 TSP SMOKED PAPRIKA
  • 1 TSP GROUND CUMIN
  • 1/2 TSP SEA SALT AND BLACK PEPPER
  • 1 TBSP OLIVE OIL for brushing
  • 6 HAMBURGER BUNS
  • 4 TBSP BBQ SAUCE (optional)

Nutrition Info

Instructions

  1. Preheat oven to 400°F.
  2. In a large, dry sauté pan over medium heat, add sliced onions. Add a pinch of salt and gently stir to prevent any burning. Add 1 tbsp of olive oil once the onions start turning colour. Continue cooking for 5 minutes, stirring occasionally.
  3. Add the balsamic vinegar, stir the onions and cook at least another 5 minutes. The longer you slow cook the onions, the sweeter they will become. Transfer onions to a bowl and set aside.
  4. In the same sauté pan over medium high heat, add the black beans and 2 tbsp of olive oil. Allow them to cook through, around 5 minutes or until they begin to burst and crack.
  5. Pour black beans out into a large bowl and mash them with a fork or potato masher. Add all remaining burger ingredients, including 1/2 cup of caramelized onions. Mix well.
  6. Form by hand into six patties. Brush the top with a little more olive oil.
  7. Place patties on a baking sheet and bake for about 15 minutes. Spread your favorite BBQ sauce over the patties halfway through cooking. Serve with your favorite burger toppings.
  • Servings : 6
  • Recipe Type :
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