Black Bean Plantain Veggie Burgers with Avocado

The recipe Black Bean Plantain Veggie Burgers with Avocado is ready in roughly 25 minutes and is definitely an outstanding dairy free, lacto ovo vegetarian, and vegan option for lovers of American food. This main course has 444 calories, 18g of protein, and 11g of fat per serving. This recipe serves 4. For $1.41 per serving, this recipe covers 17% of your daily requirements of vitamins and minerals. It is brought to you by kblog.lunchboxbunch.com. 209 people were impressed by this recipe. If you have oat flour, flat-leaf parsley, plantain, and a few other ingredients on hand, you can make it. Overall, this recipe earns an excellent spoonacular score of 93%. If you like this recipe, you might also like recipes such as Black Bean Soup with Sweet Plantain and Avocado-Cumin Cream, Black Bean Veggie Burgers, and Black Bean Veggie Burgers.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 15 minutes

 

Ingredients:

1 can black beans, drained and rinsed

2 Tbsp finely chopped cilantro or flat-leaf parsley

1/4 cup hemp seeds

1 Tbsp fresh lime juice

1-2 Tbsp oat flour (to help bind)

1 ripe plantain, large (blackened peel)

1/4 cup red onion, chopped

1/4 tsp salt + 1/2 tsp chipotle powder

buns: I used spouted grain

1 1/2 Tbsp tahini

Equipment:

frying pan

mixing bowl

Cooking instruction summary:

First the plantains. Note: You will be adding 1 cup of the cooked plantains to the burgers, the leftover rounds can be served on the side. So, slice your plantains into thin rounds. Warm a skillet over high heat, add 1 tsp oil. Add the rounds to the oiled pan and cook 1-2 minutes on each side. They will slightly brown. Add a splash of water if the pan gets too dry. Remove plantains from pan and measure off 1 cup of the rounds. Add that 1 cup to a large mixing bowl.

 

Step by step:


1. First the plantains. Note: You will be adding 1 cup of the cooked plantains to the burgers, the leftover rounds can be served on the side. So, slice your plantains into thin rounds. Warm a skillet over high heat, add 1 tsp oil.

2. Add the rounds to the oiled pan and cook 1-2 minutes on each side. They will slightly brown.

3. Add a splash of water if the pan gets too dry.

4. Remove plantains from pan and measure off 1 cup of the rounds.

5. Add that 1 cup to a large mixing bowl.


Nutrition Information:

Quickview
443k Calories
18g Protein
11g Total Fat
69g Carbs
29% Health Score
Limit These
Calories
443k
22%

Fat
11g
18%

  Saturated Fat
0.97g
6%

Carbohydrates
69g
23%

  Sugar
11g
13%

Cholesterol
0.0mg
0%

Sodium
851mg
37%

Get Enough Of These
Protein
18g
37%

Iron
15mg
84%

Fiber
10g
42%

Phosphorus
327mg
33%

Vitamin K
31µg
30%

Vitamin B1
0.33mg
22%

Folate
85µg
21%

Vitamin C
15mg
19%

Potassium
612mg
18%

Copper
0.35mg
17%

Manganese
0.34mg
17%

Magnesium
64mg
16%

Vitamin A
739IU
15%

Vitamin B2
0.19mg
11%

Vitamin B6
0.22mg
11%

Vitamin B3
1mg
8%

Calcium
76mg
8%

Selenium
4µg
7%

Zinc
1mg
7%

Vitamin B5
0.34mg
3%

covered percent of daily need
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Food Trivia

One fast food hamburger may contain meat from 100 different cows.

Food Joke

Juan was driving down a country lane in his pickup when suddenly a chicken darted into the road in front of him. He slammed on his brakes, but realized that the chicken wasspeeding off down the road at about 30 miles an hour. Intrigued, he tried to follow the bird with his truck, but he couldn`t catch up to the accelerating chicken. Seeing itturn into a small farm, Juan followed it. To his astonishment, he realized that the chicken had three legs. Looking around the small farm, he noticed that ALL of thechickens had three legs.The farmer came out of his house, and Juan said, "Three-legged chickens? That`s astonishing!"The farmer replied, "Yep. I bred `em that way because I love drumsticks."Juan was curious. "How does a three-legged chicken taste?"The farmer smiled. "Dunno. Haven`t been able to catch one yet."

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