Black Bean Burgers
Ingredients
Metric
4 burger buns
480 g ~ 2 cans cooked black beans
30 g ~ 2 tbsp tomato paste
Roux:
120 ml water
40 g rice flour
15 ml ~ 1 tbsp olive oil
7 ml ~ ½ tbsp agave syrup
Salt & Spices:
1 tsp salt
2 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp ground coriander
½ tsp ground cumin
Optional:
4 tbsp avocado mayo
4 medium lettuce leaves
US
4 burger buns
16 oz ~ 2 cans cooked black beans
2 tbsp tomato paste
Roux:
½ cup water
¼ cup rice flour
1 tbsp olive oil
½ tbsp agave syrup
Salt & Spices:
1 tsp salt
2 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp ground coriander
½ tsp ground cumin
Optional:
4 tbsp avocado mayo
4 medium lettuce leaves
MAKES4 burgers
PREP TIME15 minutes
COOKING TIME30 minutes
TOTAL TIME45 minutes
Steps
1Make the roux. Add water, flour, agave syrup and olive oil to a medium size saucepan.
2Whisk to combine.
3Set heat to medium (induction #4). Wait 1-2 minutes for the liquids to heat up then whisk continuously until the roux thickens ~ 30 seconds. Whisk the roux really well so you don't have any clumps. The roux will work as a binder.
4Rinse and drain black beans. Add rinsed and drained beans, tomato paste, salt and spices to the roux.
5Mix and mash using a fork, an immersion blender or your hands (wear a food grade glove).
6Preheat the oven to 200°C (400°F) Fan. Split into 4 portions and scoop onto a baking tray lined with baking paper.
7Shape into patties using a spoon. Optional: Spray or brush the patties with olive oil.
8Bake in the middle of the oven at 200°C (400°F) Fan for 25 minutes. Turn the patties over and bake for another 5 minutes.
9Slice burger buns in two and set the top parts aside. Cut lettuce into strips. Add the bottom part of the buns to plates. Top with lettuce.
10Add patties.
11Top with avocado mayo.
12Place the top of the buns over the patties.
Nutritional Info
Makes 4 burgers
580 Calories per portion
19g protein
100g carbohydrates
18g fiber
11g fat
580 Calories per portion
19g protein
100g carbohydrates
18g fiber
11g fat
High in Vitamins B1, B2, B3, B5, B6, Folate
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
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