Black Bean Burgers

lunnay

228 kcal: 1 can black beans, rinsed and drained (520g are the ones I use, ~18 oz)
70 kcal: 1 large egg
120 kcal: 1 tablespoon olive oil
40 kcal: 1 onion
60 kcal: 1 tablespoon sesame seeds
150 kcal: 5 tablespoons white wheat flour
Total: 668 kcals

Spices:
I don't keep track of powdered spices as long as they're used within reason, so I don't know the calories for these. Should be easy to look up though!

1 to 2 teaspoons cayenne pepper (skip, or replace with black pepper, if you prefer a milder flavor. Cayenne is *hot*)
2 teaspoons garlic
2 teaspoons cumin
2 teaspoons cilantro
1/2 teaspoon salt

Feel free to change the spices above.

Grind the beans to a paste using a food processor. Add the egg, olive oil, and onion, and process to a liquid-y mixture. Add the spices, stir well. Add the sesame seeds and the flour, stir until mixture is uniform.
Cook in a non-stick pan (if you need to, add a minimum amount of oil (1 teaspoon olive oil or sunflower oil per burger adds ~40 kcal)) in medium-high heat, flip to cook the other side (about 3 minutes per side, ymmv). They will be raw on top before you flip: this is okay, just do it carefully.



Makes 8 to 10 small burger patties. For 8 burgers: 83 kcal per patty, 5g protein, 3g fat, 8g carbs, 9g fiber. You can probably replace the white wheat flour with whole-wheat or something else, but I haven't personally tried it.

hedwardsb

Yum!
Thanks!

Ramberta

Ooooh, neat! I'll have to bust out the food processor and try this sometime