Recipe: Vegan Black Bean Burgers
Skip the store-bought bean burgers! Try these easy ones from our pediatric dietitians.
For a vegan meal your family will love, try these black bean burgers. They are cholesterol-free and rich in fiber, protein and iron. Blend the ingredients in your food processor. Store extra patties in freezer bags, between sheets of wax paper, and thaw them out later for a quick, healthy meal.
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2 cans black beans (15 ounces each), drained and rinsed
2 tablespoons ground flaxseed plus 6 tablespoons water
2 cloves garlic
½ cup breadcrumbs
2 teaspoons cumin
1 ¼ teaspoon salt
½ cup corn kernels
2 tablespoons olive oil
Serve on whole-wheat bun with lettuce, tomato, and avocado slices, as desired.
Makes 8 burgers
Serving size: One patty
Calories: 214
Total fat: 5 g
Saturated Fat: 0.6 g
Polyunsaturated fat: 0.6 g
Monounsaturated fat: 2.6 g
Cholesterol: 0 mg
Sodium: 410 mg
Potassium 420 mg
Total carbohydrates: 32.5 g
Dietary fiber: 10.7 g
Sugars: 1 g
Protein: 11 g
Contributors: Cleveland Clinic Children’s pediatric dietitians