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 porsiyon
Cuisine: vegan_world
Ingredients: 480 g black beans canned, rinsed and drained; 120 g yellow onion finely chopped; 2 diş garlic minced; 80 g bell pepper finely diced; 60 g oats rolled; 1 çay kaşığı cumin ground; 0,5 çay kaşığı smoked paprika; 0,5 çay kaşığı chili powder; 0,75 çay kaşığı salt; 0,25 çay kaşığı black pepper ground; 1 yemek kaşığı olive oil; 2 yemek kaşığı vegan mayonnaise; 4 adet hamburger bun; 4 adet lettuce leaf; 1 adet 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 tarafından hazırlanan özgün tarif

Toplam süre: 45 dk.
Porsiyon: 4
Zorluk: Orta
Porsiyon başına: 499 kcal

Alerjen bilgisi: gluten ve soya içerebilir. Alerjiniz varsa malzeme ambalajlarını mutlaka kontrol edin.

Ön hazırlık

Malzemeler

480 gblack beans, canned, rinsed and drained
120 gyellow onion, finely chopped
2 dişgarlic, minced
80 gbell pepper, finely diced
60 goats, rolled
1 çay kaşığıcumin, ground
0,5 çay kaşığısmoked paprika
0,5 çay kaşığıchili powder
0,75 çay kaşığısalt
0,25 çay kaşığıblack pepper, ground
1 yemek kaşığıolive oil

for serving

2 yemek kaşığıvegan mayonnaise
4 adethamburger bun
4 adetlettuce leaf
1 adettomato, sliced

Ekipman

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

Hazırlanışı

Adım adım

1
Preheat your oven to 190°C (375°F). Line a baking sheet with parchment paper.
Yaklaşık 5 dk.
2
Heat half of the olive oil in a large skillet over medium heat.
Yaklaşık 1 dk.
3
Add the yellow onion and bell pepper to the skillet and sauté for 5-7 minutes until softened.
Yaklaşık 7 dk.
4
Stir in the garlic, cumin, smoked paprika, and chili powder. Cook for another minute until fragrant.
Yaklaşık 1 dk.
5
In a large bowl, mash the black beans with a fork or potato masher until chunky but not completely smooth.
Yaklaşık 3 dk.
Aşçının notu: 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.
Yaklaşık 2 dk.
7
Divide the mixture into four equal portions and shape them into patties, about 1-inch thick.
Yaklaşık 3 dk.
Aşçının notu: 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.
Yaklaşık 24 dk.
Aşçının notu: 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.

Porsiyon başına

Besin değerleri

66%Puan

Kalori: 499,4kcal
Protein: 19,4g
Karbonhidrat: 80,1g
Yağ: 13,2g
Lif: 14,4g
Şeker: 6,8g

Tarifteki malzeme miktarlarından tahmin edilmiştir. Değerler markalara ve değişikliklere göre farklılık gösterebilir.

Tazeliğini koruyun

Saklama

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

Yeniden ısıtma

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