A delicious and nutritious alternative to the traditional burger, rich in fiber and
vegetable protein, with the creamy touch of avocado.
Ingredients:
1 can (400g) cooked black beans, drained and coarsely mashed
1/2 medium onion, finely chopped
1 clove garlic, minced
1/4 cup whole-wheat breadcrumbs (or rolled oats)
2 tablespoons chopped fresh parsley
1 teaspoon ground cumin
Salt and black pepper to taste
Olive oil for grilling
To Assemble:
Whole-wheat burger buns
1 ripe avocado, mashed or sliced
Lettuce leaves
Tomato slices
Sauce of your choice (optional)
Instructions:
- Prepare the Burgers: In a large bowl, combine the mashed black beans, onion, garlic, breadcrumbs (or rolled oats), parsley, cumin, salt, and pepper. Mix well until a smooth batter forms. If the batter is too wet, add a little more breadcrumbs. Divide the dough into 2 or 3 portions and shape into burgers.
- Grill the Burgers: Heat a little olive oil in a nonstick skillet over medium heat. Grill the burgers for 4-5 minutes on each side, or until golden brown and firm.
- Assemble the Burgers: Lightly toast the burger buns. Spread mashed avocado on the bottom of the bun, top with the black bean burger, lettuce, tomato slices, and, if desired, your favorite sauce. Top with the other half of the bun.
Nutritional Information (Estimated per serving, without additional dressing):
Calories: 400-450 kcal
Protein: 18-22g
Carbohydrates: 50-55g
Fiber: 12-15g
Fat: 15-20g (mostly healthy fats from avocado)
