Black Bean Burgers

Black bean burger

Portions: 4

Prep Time: 20 minutes

Cook Time: 15-20 minutes

Black bean burgers are a fantastic alternative to traditional meat patties, providing a rich source of plant-based protein and fiber.

Ingredients:

• 15 ounces black beans, canned low sodium

• 1 egg, large

• 1/2 cup flax meal

• 2 tbsp onion powder

• 1 tbsp smoked paprika

• 1 tbsp cumin

• 1 tbsp Worcestershire sauce

Instructions:

1. Preheat the oven to 400°F (200°C).

2. In a large mixing bowl, mash the beans with a fork or potato masher.

3. In a small bowl, whisk together the egg and Worcestershire sauce. Add to the beans and mash until well mixed.

4. Stir in the flax meal and spices, mixing until fully blended.

5. Form the mixture into four equal-sized patties. Place on a lightly greased or parchment-lined baking sheet.

6. Use a fork to flatten each patty so it resembles a meat burger.

7. Bake for 15–20 minutes on each side, until the patties are firm and cooked through. Internal temperature should reach 165°F (74°C).

Recipe adapted from: Diabetes Canada