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

Grape growing is the largest food industry in the world as there are more than 60 species and 8000 varieties of grapes.

Food Joke

The City Health Inspector walks into a new restaurant unannounced and takes a seat to where he can see the kitchen. While he is sitting there, an order goes back for a pizza. The chef appears and the Health Inspector nearly chokes when he see that he is not wearing a shirt. The chef then proceeded to grab a lump of pizza dough and press it out flat on his bare chest. Appalled, the Health Inspector had barely finished writing up this infraction when an order came back for a hamburger. The cook proceeded to grab a handful of ground meat and pressed it into a perfect patty in his armpit. Shocked and bewildered, the Health Inspector called for the manager and explained the gravity of the deplorable conditions he had seen. "That's nothing," said the manager, "you should come back at five in the morning when he makes the donuts!"

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