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100 YEAR LIFESTYLE CHIROPRACTOR IN Marietta, GA 30008

Black Bean Veggie Burgers

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Burgers may be a summer grilling staple, but that doesn’t mean they have to be made of beef. Black Bean Veggie burgers can be a great change of pace for meat lovers – and a tasty treat for vegetarians. So fire up the grill. This recipe is sure to please!

Reminder, buy organic whenever possible!

Yield: 4 Servings

Total Time: 50 Minutes

Prep Time: 20 Minutes

Cook Time: 30 Minutes

Ingredients

cooking spray
1 (16 ounce) can black beans, drained and rinsed
½ green bell pepper, cut into 2 inch pieces
½ onion, cut into pieces
3 cloves garlic, peeled
1 egg
1 tablespoon chili powder
1 tablespoon cumin
1 teaspoon hot sauce – optional
½ cup bread crumbs

Directions

Rinse the beans, dry in a towel, and spread on a baking sheet. Bake for 10 minutes at 325 degrees to dry. Remove from oven. This is an extra step, however, it will give your burgers a more meaty texture and keep them from being mushy. 

While warm use a potato masher to mash your beans to a paste. 

Add your vegetables to the bowl of a blender or food processor and pulse until finely chopped.

Add chopped vegetables to bowl with black bean paste. Stir to combine.

In another bowl, mix together egg and seasonings until fully combined. 

Add egg mixture to black beans and veggies, and mix until fully incorporated.

Add breadcrumbs and mix until fully incorporated. 

Slightly spray your hands with cooking oil and form sticky bean mixture into 4 patties. Place patties on lightly oiled piece of tin foil. 

Place foil on grill and grill for 8 minutes per side.

Top and serve your Black Bean Veggie Burgers as you like and enjoy!

Nutritional Information for Black Bean Veggie Burgers Per Serving:

Calories: 200; Total Fat: 1 g; Carbs: 33g; Dietary Fiber: 10 g; Sugars: 2 g; Protein: 11 g; Cholesterol: 47 mg; Sodium: 607 mg

 

The post Black Bean Veggie Burgers appeared first on The 100 Year Lifestyle.

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