It is a nice recipe to maintain readily available for when the pantry is naked and the grocery funds or purchasing time is low. Every serving prices lower than a buck to make—even much less in the event you prepare dinner your individual black beans from scratch—and it’s full of diet. Generally maintaining a healthy diet on a funds will be tough, however this recipe makes it straightforward!
You could be tempted to fireside up the meals processor for this recipe, however belief me, you wish to go handbook for these burgers and mash up the black beans with a fork. The meals processor takes black beans from, effectively…bean-like to mush in a matter of seconds. By simply mashing your black beans roughly with a fork, you possibly can simply management the feel of your burgers.
Additionally, whenever you’re searching the aisles on the grocery retailer for barbecue sauce, make sure that to learn components. There are some nice choices on the market with recognizable components, however there are additionally a number of on the shelf which have synthetic flavors, colours, and excessive fructose corn syrup. Skip these non-food variations and as an alternative choose up a bottle that lists components you acknowledge (or make your individual when you have a rockin’ recipe!).
Prime these gloriously wholesome burgs along with your favourite fixins and benefit from the stunning climate. Blissful patio season!
5-Ingredient BBQ Black Bean Burgers
Makes three massive burgers
1 15-ounce can black beans, drained and rinsed
1/four cup of your favourite barbecue sauce
1 teaspoon garlic powder
1 teaspoon onion powder
2/three cups fast cooking oats (see notes)
Entire wheat burger buns and burger toppings, for serving
Preheat oven to 400°. Line a small baking sheet with parchment paper or a silicone baking mat and put aside.
In a medium-size mixing bowl, mash the black beans with a fork till you’ve a chunky paste (you’ll wish to depart among the bean chunks for texture).
Add within the barbecue sauce, garlic powder, and onion powder. Stir till well-combined.
Add within the oats, and stir till well-combined. You don’t need any lumps of oats.
With moist fingers, kind the combination into three even-sized patties. Place on the ready baking sheet. Bake in preheated oven for 15 minutes, flip over, after which bake a further 10 minutes or till the patties are barely brown, starting to crack on the sides, and really feel strong.
Serve instantly on complete grain buns along with your favourite burger toppings.
Don’t have fast cooking oats readily available? Simply take common rolled/quaint oats and pulse them in a meals processor till they’re well-chopped, however not powdered.
Diet Per Burger
Doesn’t embrace bun or toppings
250 energy, 2.8g fats, 46.6g carbs, 10.9g protein