20-Minute Black Bean Burgers

20-Minute Black Bean Burgers requires around 20 minutes from start to finish. This recipe serves 4 and costs 63 cents per serving. One portion of this dish contains approximately 10g of protein, 5g of fat, and a total of 191 calories. It is brought to you by Gimme Some Oven. If you have panko breadcrumbs, white button mushrooms, garlic, and a few other ingredients on hand, you can make it. 221 person found this recipe to be flavorful and satisfying. It is a good option if you're following a dairy free diet. This recipe is typical of American cuisine. With a spoonacular score of 94%, this dish is amazing. Users who liked this recipe also liked {15 Minute} Spicy Black Bean Burgers with Blue Cheese Coleslaw, 15-Minute Black Bean Patties, and 30-Minute Black Bean Soup.

Servings: 4

Preparation duration: 10 minutes

Cooking duration: 10 minutes

 

Ingredients:

1 (15-ounce) can black beans, rinsed and drained

1 egg white

2 cloves garlic, minced

1 tablespoon + 2 teaspoons olive oil, divided

quarter of a small red onion, peeled and finely chopped (about 1/2 cup total)

2/3 cup Panko breadcrumbs*

2 teaspoons steak seasoning

4 ounces baby bella or white button mushrooms, finely chopped

Equipment:

frying pan

potato masher

mixing bowl

stove

Cooking instruction summary:

Heat 2 teaspoonsoil in a largesaute pan over medium-high heat. Add mushrooms and onion and saute, stirring occasionally, for 4-5 minutes or until the onion is soft and translucent. Stir in garlic, and saute for 1-2 more minutes, stirring occasionally, until the garlic is fragrant. Remove mixture from heat, drain off any extra juices or oil, and set aside.Meanwhile, as the mushroom mixture is cooking, addthe black beans toa large mixing bowl and roughly mash them with a potato masher (or the back of a spoon). Add in the cooked mushroom mixture, breadcrumbs, egg white, steak seasoning, and stir well until the mixture is evenly mixed. (If the mixture seems too wet, add in a few extra spoonfuls of breadcrumbs to help bind it together.)Divide the mixture into four equal portions (each will be about 1/2 cup), and use your hands to form each portion into a large patty. Set aside.Rinse out the saute pan, then return it to the stove and heat the remaining 1 tablespoon oil over medium-high heat. Carefully transfer the black bean burgersto the pan and cook on each side for 5-6 minutes, flipping once. If your pan is not big enough to fit all four burgers, you may need to do this in batches.Remove from heat and serve the burgers on buns immediately, topped with Arla Muenster sliced cheese, fresh arugula, and/or any other toppings that sound good to you.

 

Step by step:


1. Heat 2 teaspoonsoil in a largesaute pan over medium-high heat.

2. Add mushrooms and onion and saute, stirring occasionally, for 4-5 minutes or until the onion is soft and translucent. Stir in garlic, and saute for 1-2 more minutes, stirring occasionally, until the garlic is fragrant.

3. Remove mixture from heat, drain off any extra juices or oil, and set aside.Meanwhile, as the mushroom mixture is cooking, addthe black beans toa large mixing bowl and roughly mash them with a potato masher (or the back of a spoon).

4. Add in the cooked mushroom mixture, breadcrumbs, egg white, steak seasoning, and stir well until the mixture is evenly mixed. (If the mixture seems too wet, add in a few extra spoonfuls of breadcrumbs to help bind it together.)Divide the mixture into four equal portions (each will be about 1/2 cup), and use your hands to form each portion into a large patty. Set aside.Rinse out the saute pan, then return it to the stove and heat the remaining 1 tablespoon oil over medium-high heat. Carefully transfer the black bean burgersto the pan and cook on each side for 5-6 minutes, flipping once. If your pan is not big enough to fit all four burgers, you may need to do this in batches.

5. Remove from heat and serve the burgers on buns immediately, topped with Arla Muenster sliced cheese, fresh arugula, and/or any other toppings that sound good to you.


Nutrition Information:

Quickview
189k Calories
9g Protein
4g Total Fat
28g Carbs
28% Health Score
Limit These
Calories
189k
9%

Fat
4g
7%

  Saturated Fat
0.74g
5%

Carbohydrates
28g
10%

  Sugar
2g
2%

Cholesterol
0.0mg
0%

Sodium
496mg
22%

Get Enough Of These
Protein
9g
20%

Fiber
8g
34%

Manganese
0.47mg
24%

Folate
85µg
21%

Vitamin B2
0.32mg
19%

Vitamin B1
0.28mg
19%

Iron
3mg
17%

Copper
0.34mg
17%

Phosphorus
165mg
17%

Potassium
487mg
14%

Magnesium
49mg
12%

Vitamin B3
2mg
12%

Selenium
8µg
12%

Vitamin K
10µg
10%

Vitamin B6
0.15mg
8%

Calcium
73mg
7%

Vitamin B5
0.72mg
7%

Vitamin C
5mg
6%

Zinc
0.95mg
6%

Vitamin E
0.53mg
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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