Main CourseDinnerLunch

Hearty Black Bean Burgers

Name: Hearty Black Bean Burgers
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4人分
Cuisine: vegan_world
Ingredients: 480 g black beans canned, rinsed and drained; 120 g yellow onion finely chopped; 2 片 garlic minced; 80 g bell pepper finely diced; 60 g oats rolled; 1 小さじ cumin ground; 0.5 小さじ smoked paprika; 0.5 小さじ chili powder; 0.75 小さじ salt; 0.25 小さじ black pepper ground; 1 大さじ olive oil; 2 大さじ vegan mayonnaise; 4 個 hamburger bun; 4 個 lettuce leaf; 1 個 tomato sliced

These flavorful black bean burgers are packed with protein and fiber, making for a satisfying vegan meal. They hold together well and are perfect served on a bun with your favorite toppings.

Forkinによるオリジナルレシピ

合計時間: 45 分
人数: 4
難易度: 普通
1人分: 499 kcal

アレルゲン情報： グルテン、大豆を含む可能性があります。アレルギーがある場合は、必ず材料の包装を確認してください。

下ごしらえ

材料

480 gblack beans, canned, rinsed and drained
120 gyellow onion, finely chopped
2 片garlic, minced
80 gbell pepper, finely diced
60 goats, rolled
1 小さじcumin, ground
0.5 小さじsmoked paprika
0.5 小さじchili powder
0.75 小さじsalt
0.25 小さじblack pepper, ground
1 大さじolive oil

for serving

2 大さじvegan mayonnaise
4 個hamburger bun
4 個lettuce leaf
1 個tomato, sliced

調理器具

fork · large skillet · large bowl · baking sheet · parchment paper · oven · potato masher

作り方

手順

1
Preheat your oven to 190°C (375°F). Line a baking sheet with parchment paper.
約5 分
2
Heat half of the olive oil in a large skillet over medium heat.
約1 分
3
Add the yellow onion and bell pepper to the skillet and sauté for 5-7 minutes until softened.
約7 分
4
Stir in the garlic, cumin, smoked paprika, and chili powder. Cook for another minute until fragrant.
約1 分
5
In a large bowl, mash the black beans with a fork or potato masher until chunky but not completely smooth.
約3 分
調理のヒント： Leave some whole beans for texture.
6
Add the sautéed vegetable mixture, oats, salt, and black pepper to the mashed black beans. Mix everything thoroughly until well combined.
約2 分
7
Divide the mixture into four equal portions and shape them into patties, about 1-inch thick.
約3 分
調理のヒント： If the mixture is too wet, add a tablespoon more oats. If too dry, add a splash of water.
8
Place the patties on the prepared baking sheet.
9
Bake for 10-12 minutes per side, flipping carefully halfway through, until the burgers are firm and lightly browned.
約24 分
調理のヒント： Alternatively, pan-fry the patties in the remaining olive oil over medium heat for 4-5 minutes per side until golden brown and heated through.
10
Serve the black bean burgers hot on hamburger buns with vegan mayonnaise, lettuce leaves, and tomato slices.

1人分

栄養情報

66%スコア

カロリー: 499.4kcal
たんぱく質: 19.4g
炭水化物: 80.1g
脂質: 13.2g
食物繊維: 14.4g
糖類: 6.8g

レシピの材料と分量から算出した推定値です。ブランドや材料の置き換えによって変わる場合があります。

おいしく保存

保存方法

Store leftover cooked black bean burgers in an airtight container in the refrigerator.

温め直し

Reheat in a skillet over medium heat or in the oven until warmed through.