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RECIPE: Black bean veggie burger

RECIPE: Black bean veggie burger

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Nouveauté

4 servings – Preparation time: 10 minutes – Cooking time: 30 minutes

INGREDIENTS

  • 1 can of 540 ml black beans, rinsed and drained
  • 1/4 cup barbecue sauce
  • 1/4 cup diced bell peppers
  • 1/4 cup diced pickled hot jalapeño peppers
  • 1/4 cup finely chopped onion
  • 2 teaspoons finely chopped garlic
  • 1 egg
  • 1/2 cup of breadcrumbs
  • 1/2 teaspoon of garlic salt
  • 1/2 teaspoon of paprika
  • 1/4 teaspoon chili flakes
  • 1/4 teaspoon of pepper
  • 4 hamburger buns
  • Toppings of your choice

 

STEPS

  1. Preheat the oven to 375*C, then line a baking sheet with parchment paper.
  2. Place the beans in a large bowl and cook them for 1 minute in the microwave or until the beans are softened. Then mash them ith a potato masher until you get a puree.
  3. Add the barbecue sauce, peppers, hot peppers, onion, garlic and egg and mix well. Then add the breadcrumbs, garlic salt, paprika, chili flakes and pepper and mix again.
  4. Divide the mixture into 4 equal parts, shape patties and place them on the parchment paper. Bake for 30 minutes or until the patties are golden brown, turning them halfway through cooking.
  5. Serve the patties in hamburger buns with your favorite toppings!

 

NUTRITIONAL VALUES

Patty

  • Calories : 208 kcal
  • Protein : 12 g
  • Carbohydrate : 38 g
  • Fat: 2 g

 

+ hamburger bun

  • Calories: 368kcal
  • Protein: 18 g
  • Carbohydrate: 60 g
  • Fat: 7 g

 

+hamburger bun and cheese (30g, light)

  • Calories: 458kcal
  • Protein: 27 g
  • Carbohydrate: 61 g
  • Fat: 13 g

 

TIPS

  • The patties freeze very well by separating them with parchment paper so that they are almost ready to enjoy at your next barbecue. All you have to do is reheat them on the barbecue or even in the oven!
  • If you are less tolerant of spicy foods, substitute pickled jalapeño hot peppers for the same amount of peppers. Also omit the chili flakes.

 

By Joanie Séguin, Dt. P.

Nutristionnist at AXiO Sport Medicine Clinic

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