Black Bean and Veggie Burgers with Corn Salsa

Black Bean and Veggie Burgers with Corn Salsa might be a good recipe to expand your hor d'oeuvre collection. For 78 cents per serving, this recipe covers 13% of your daily requirements of vitamins and minerals. This recipe makes 8 servings with 160 calories, 7g of protein, and 2g of fat each. It is a very reasonably priced recipe for fans of American food. Head to the store and pick up salsa, tomatoes, ground pepper, and a few other things to make it today. From preparation to the plate, this recipe takes around 45 minutes. It is a good option if you're following a dairy free, lacto ovo vegetarian, and vegan diet. This recipe is liked by 36 foodies and cooks. It is brought to you by Foodista. Overall, this recipe earns an amazing spoonacular score of 84%. If you like this recipe, you might also like recipes such as Chipotle Cheese Stuffed Black Bean Burgers with Avocado Creme, Just Julie’s BBQ Spicy Black Bean Burgers, and Spiced Chicken With Black Bean and Mango Salsa.

Servings: 8

 

Ingredients:

1 can black beans, rinsed, drained and mashed

2 cups canned corn

1 carrot, peeled and diced

1/2 cup celery, diced

1 teaspoon Creole seasoning (more or less to taste)

1/4 cup flour

1 teaspoon fresh parsley, chopped

1-2 cloves garlic, minced

2 garlic cloves, minced

2 green onions, diced

1/2 teaspoon ground black pepper

1 teaspoon ground black pepper (more or less to taste)

1 teaspoon ground red pepper (more or less to taste)

1/2-1 jalapeño pepper, seeded and diced

Juice of 1 lime

1/4 cup oatmeal (I used a bit more)

1/2 cup onion, diced

1 cup panko breadcrumbs

1/2 cup red pepper, seeded and diced

1 cup salsa

1/2 teaspoon salt (more or less to taste)

1 teaspoon salt (more or less to taste)

3 medium tomatoes, diced

Equipment:

baking sheet

oven

microwave

bowl

Cooking instruction summary:

  1. Mix all the salsa ingredients together (canned corn, jalapeño pepper, tomatoes, green onions, 1-2 cloves garlic, fresh parsley, juice of 1 lime, 1 tsp salt, 1 tsp pepper, 1 tsp ground red pepper) and chill for about an hour before serving.
  2. Preheat your oven to 425 degrees F. Spray two baking sheets lightly with the nonstick spray and set aside.
  3. Add the carrot to a bowl with a little water, cover it and microwave for about two minutes. Once cooled, mash them and add them to the mashed black beans. Mix together then add the remaining vegetables and mix well.
  4. Add the oatmeal, breadcrumbs, seasoning and salsa. Mix together until combined. Add the flour and mix well. If the mixture is too moist, add more flour and adjust the seasoning, as needed.
  5. Form the mixture into patties and place them on the baking sheets. Bake for about 20 minutes, flipping them halfway through cooking. When the burgers are finished, serve with the Corn Salsa or your favorite topping.

 

Step by step:


1. Mix all the salsa ingredients together (canned corn, jalapeño pepper, tomatoes, green onions, 1-2 cloves garlic, fresh parsley, juice of 1 lime, 1 tsp salt, 1 tsp pepper, 1 tsp ground red pepper) and chill for about an hour before serving.Preheat your oven to 425 degrees F. Spray two baking sheets lightly with the nonstick spray and set aside.

2. Add the carrot to a bowl with a little water, cover it and microwave for about two minutes. Once cooled, mash them and add them to the mashed black beans.

3. Mix together then add the remaining vegetables and mix well.

4. Add the oatmeal, breadcrumbs, seasoning and salsa.

5. Mix together until combined.

6. Add the flour and mix well. If the mixture is too moist, add more flour and adjust the seasoning, as needed.Form the mixture into patties and place them on the baking sheets.

7. Bake for about 20 minutes, flipping them halfway through cooking. When the burgers are finished, serve with the Corn Salsa or your favorite topping.


Nutrition Information:

Quickview
167 Calories
7g Protein
1g Total Fat
32g Carbs
21% Health Score
Limit These
Calories
167k
8%

Fat
1g
3%

  Saturated Fat
0.33g
2%

Carbohydrates
32g
11%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
984mg
43%

Get Enough Of These
Protein
7g
15%

Vitamin A
2680IU
54%

Vitamin C
37mg
46%

Manganese
0.55mg
27%

Fiber
6g
27%

Folate
84µg
21%

Vitamin B1
0.25mg
17%

Vitamin K
17µg
16%

Potassium
558mg
16%

Phosphorus
139mg
14%

Iron
2mg
13%

Vitamin B6
0.25mg
13%

Magnesium
48mg
12%

Vitamin B3
2mg
12%

Copper
0.22mg
11%

Vitamin B2
0.18mg
10%

Vitamin E
1mg
8%

Selenium
5µg
8%

Calcium
64mg
6%

Zinc
0.95mg
6%

Vitamin B5
0.44mg
4%

covered percent of daily need
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Food Trivia

'SPAM' is short for spiced ham.

Food Joke

John Smith was the only Protestant to move into a large Catholic neighborhood. On the first Friday of Lent, John was outside grilling a big juicy steak on his grill. Meanwhile, all of his neighbors were eating cold tuna fish for supper. This went on each Friday of Lent. On the last Friday of Lent, the neighborhood men got together and decided that something had to be done about John, he was tempting them to eat meat each Friday of Lent, and they couldn't take it anymore. They decided to try and convert John to Catholicism. They went over and talked to him and were so happy that he decided to join all of his neighbors and become a Catholic. They took him to Church, and the Priest sprinkled some water over him, and said, "You were born a Baptist, you were raised a Baptist, and now you are a Catholic." The men were so relieved, now their biggest Lenten temptation was resolved. The next year's Lenten season rolled around. The first Friday of Lent came, and just at supper time, when the neighborhood was setting down to their tuna fish dinner, came the wafting smell of steak cooking on a grill. The neighborhood men could not believe their noses! WHAT WAS GOING ON? They called each other up and decided to meet over in John's yard to see if he had forgotten it was the first Friday of Lent? The group arrived just in time to see John standing over his grill with a small pitcher of water. He was sprinkling some water over his steak on the grill, saying, "You were born a cow, you were raised a cow, and now you are a fish."

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