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Daniel Fast Black Bean Burger

Daniel Fast Black Bean Burger

Annette Reeder - The Biblical Nutritionist
4.29 from 45 votes
Prep Time 10 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 25 minutes
Servings 8 burgers
Calories 330

Ingredients
  

  • 3 Cups Cooked Black Beans or kidney beans well drained and dried
  • 2 Garlic Cloves finely chopped
  • 3 Tablespoons Tomato Paste
  • 1 Tablespoon Red Wine Vinegar or balsamic
  • 1 Teaspoon Dijon Mustard
  • ¾ Cup Green Onions sliced - green tops and white onion
  • ¼ Cup Parsley fresh, chopped
  • 2 Tablespoons Oregano fresh, chopped (substitute 1 - 2 tsp dried oregano)
  • ½ Teaspoon Sea Salt
  • Black Pepper to taste
  • 1 1/2 Cups Rolled Oats Keep an extra ¼–½ cup oats nearby and mix it in after everything is combined if the mixture feels wet.
  • 1/4 Cup Corn organic
  • Cup Olives chopped, optional
  • 2 Tablespoons Bell Pepper chopped, optional
  • 1 cup chickpea flour optional (to increase protein)

Instructions
 

  • After draining and rinsing the beans, spread them on a towel and pat them dry. For even better texture, let them air dry for 20–30 minutes or roast them on a baking sheet at 350°F (175°C) for 10–15 minutes to remove excess moisture.
  • In a food processor or blender, combine the beans, garlic, tomato paste, vinegar, and mustard. Pulse until mostly mashed with some bean texture remaining.
  • Add the green onions, parsley, oregano, salt, and pepper to taste, and process to break up and blend. Add the oats and 1/2 cup chickpea flour, then pulse until just incorporated.
  • Transfer the mixture to a large bowl and stir in the olives, corn and red pepper.
  • Let it rest in the refrigerator for at least 1 hour, or even overnight. The oats and chickpea flour will absorb excess moisture and make the patties much firmer before shaping.
  • After resting for 1 hour, check the texture. It should feel like a mixture you can scoop and shape. If it is still wet, add another 2–4 tablespoons of chickpea flour or oats and let it sit another 10–15 minutes.
  • Shape into patties with your hands.

Skillet Option:

  • Lightly coat skillet with oil and cook on medium/ medium-high heat.
  • Cook the patties for 6 to 8 minutes per side, or until golden brown.

Oven Option:

  • Bake the patties for about 15-20 minutes at 400 ° on an oiled pan, flipping once through cooking.
  • Top with salsa or guacamole to make it extra delicious!

Video

Notes

A few quick tips:
  • Don’t over-process after adding the oats and chickpea flour, or the burgers can become gummy.
  • After resting for 1 hour, check the texture. It should feel like a mixture you can scoop and shape. If it is still wet, add another 2–4 tablespoons of chickpea flour or oats and let it sit another 10–15 minutes.
  • Since chickpea flour absorbs moisture, this adjustment should also help solve the watery burger issue.
Protein Estimate:
2 bean burgers: ~22–23 g
2 slices whole grain bread: ~8–10 g
1–2 tbsp tahini: ~3–6 g
Total protein: approximately 34–39 g protein
Cost Breakdown per serving of 2 patties:
Item Cost
2 black bean patties $0.90–$1.30
2 slices homemade whole grain bread $0.30–$0.50
2 tbsp tahini $0.25–$0.40
Dijon mustard $0.03
Lettuce/greens $0.10–$0.20
Total Meal $1.60–$2.40

Nutrition

Calories: 330kcalCarbohydrates: 55gProtein: 23gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 292mgPotassium: 425mgFiber: 21gSugar: 2gVitamin A: 562IUVitamin C: 12mgCalcium: 61mgIron: 3mg
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