For a Mexican vibe, try these hearty, fiber and protein-rich black bean burgers to spice up your next BBQ! They are a great option for vegetarians but will be an absolute hit at your next BBQ. The cumin and cayenne add a nice spice while the red peppers add plenty of antioxidants including an good source of Vitamin C! Serve with a whole grain bun and sliced avocado.
Ingredients
3 tbsp. plus 2 tsp. olive oil, divided
1 shallot, minced
1 red bell pepper, stemmed, seeded and finely diced
2 (15 oz.) cans low sodium black beans, drained and rinsed, divided
2 large eggs
1 tsp ground cumin
1 tsp salt
¼ tsp cayenne pepper
¾ cup whole wheat bread crumbs
¼ cup fresh cilantro, minced
Preparation
1. Place a medium skillet over medium-high heat. Add 2 tsp of olive oil and sauté the red bell pepper and shallots for about 3 minutes, just until tender. Set aside to cool.
2. Place 2½ cups of the black beans into a food processor and pulse until chunky. Place in a large mixing bowl.
3. In a separate bowl, combine the eggs, 1 tablespoon of the olive oil, cumin, salt and cayenne. Whisk to blend. Add the egg mixture, cooled pepper/shallot mixture, bread crumbs and the remaining ½ cup beans, and cilantro to the large mixing bowl with the pulsed beans. Stir together until evenly combined
4. Divide the mixture into 6 equal portions, about ½ cup each. Lightly pack into 1-inch thick patties
5. Heat 1 tablespoon of the oil in a large skillet over medium heat. Carefully lay half of the patties in the skillet and cook until well browned on both sides, about 8-10 minutes total. Transfer the cooked burgers to a plate and repeat with the remaining oil and bean patties. Serve warm
Serves 6 |
