1400 700 1c4c 4e0b screen shot 2015 04 17 at 11.06.58 am

Black Bean and Corn Burgers

dinner

American Dinner Appetizer Beans/Legumes Leafy Greens Soy-Free Nut-Free High-Protein Comfort Foods Party Foods Summer Recipes Spring Recipes
SERVINGS
2 2
PREP & COOK TIME
35 min
CALORIES
622
FAT
10g
CARBOHYDRATES
110g
PROTEIN
31g

MAIN INGREDIENTS

  1. 2 cans black beans
  2. 1 small yellow onion
  3. 1 clove garlic
  4. 1 tablespoon olive oil*
  5. 1.5 teaspoons cumin powder**
  6. ½ teaspoon smoked paprika**
  7. 1 teaspoon chili powder**
  8. ½ teaspoon red pepper flakes**
  9. 1 teaspoon sea salt*
  10. 2/3 cup rolled oats
  11. 1 can corn kernels
  12. 1 package whole wheat deli "buns"
  13. 1 bunch lettuce leaves
  14. 1 tomato
  15. 1 red onion
  16. *not included
  17. **spice blend

TOOLS

  • Food Processor or Blender
  • Large Skillet or Griddle

INSTRUCTIONS

1

Prep: Wash and dry the produce. Peel and dice the yellow onion. Mince the garlic. Drain and rinse the black beans. Pull apart lettuce leaves. Slice tomato in thin rounds. Peel and slice the red onion in thin rounds.

2

Heat 1 tablespoon olive oil in a large skillet over medium heat. Add the garlic and yellow onion. Sauté until onions are golden, soft and fragrant, about 5-7 minutes.

3

Add the black beans, spice pack of cumin powder, smoked paprika, chili powder, red pepper flakes and 1 teaspoon of salt. Stir in the skillet until well incorporated and warm, about 3 minutes.

4

Add the oats to the bowl of a food processor or blender and pulse a few times to get a fine powder. Add the bean mixture and process until just combined, leaving some texture. Transfer to a mixing bowl and add the corn. Mix well with a large spoon.

5

Form bean mixture into 8 patties. Heat a large skillet over medium heat and drizzle 1 tablespoon olive oil to coat. Add the patties and fry on one side until golden, about 5 minutes. Flip and cook for another 2 minutes, making sure the burgers do not burn. Repeat until all patties are cooked.

6

To serve, top a "bun" with lettuce, red onion, tomato and a veggie burger. Enjoy!