Spicy Black Bean Burger Recipe
Make a spicy black bean burger for dinner tonight. Full of vegetables and brown rice, too, they're a great healthy alternative.
Ingredients
- 1 cup Brown Rice
- 2 tablespoons Olive Oil
- 2 teaspoons Garlic minced
- 1 cup Onion minced
- 1 cup Red Bell Pepper diced
- 1/2 cup Frozen Corn frozen
- 1 cup Black Beans cooked
- 1 1/2 teaspoons Salt
- 1/2 teaspoon Ground Cumin
- 2 teaspoons Red Chili Powder
- 1/4 teaspoon Ground Cayenne Pepper
- 2 tablespoons Tomato Paste
- 1 cup Panko Breadcrumbs
- 1 large Egg Whites
Instructions
- In a small pot over high heat, add 2 cups of water to the rice and bring to a boil. Cover and turn heat to low. Cook until rice is tender and water is absorbed.
- While the rice is cooking, add the oil to a skillet over high heat. Add the garlic, onions, red bell pepper and corn. Turn to medium heat and sauté until onions are soft and the corn is no longer frozen.
- In a large bowl, roughly mash the black beans with the back of a spoon. Mix in the rice and then the cooked vegetables.
- Add the salt, cumin, chili powder, cayenne pepper, and tomato paste then stir well.
- Divide the mixture roughly in half and blend one half with an immersion blender.
- Re-mix the two halves along with the breadcrumbs and egg white.
- Using your hands, make 8-10 patties.
- In a non-stick skillet, heat the burgers over medium heat for 6-7 minutes on each side.
Notes
- I blend half of the mixture to make the patty less chunky. You can choose to blend all of it or none of it according to your preferred texture.
- When freezing, lay wax paper between each patty. You can thaw them in the microwave for 1 minute at 50% power.
- When cooking, do not be tempted to remove or flip the patty early. It needs to thoroughly cook so that it holds together and the egg cooks.
Nutrition
Calories: 106kcalCarbohydrates: 15gProtein: 3gFat: 9gSodium: 524mgFiber: 3gSugar: 2g
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