Ingredients
Units
Scale
- For the Black Bean Burgers
- 1 (15-oz [425-g]) can black beans with no salt added, drained and rinsed
- 1/2 cup (70 g) finely diced red onion
- 3 green onions, sliced
- 2 cloves garlic, minced
- 1 egg (use an egg replacer to make this recipe vegan)
- 1/2 cup (60 g) almond flour
- 1/2 tsp lime zest
- 1 tbsp (15 ml) freshly squeezed lime juice
- 1 tsp sea salt
- 1 tsp chili powder
- 1 tsp ground cumin
- 1/2 tsp ground black pepper
- 1 tbsp (15 ml) olive oil
- For the Sweet Potato Wedge Fries
- 2 sweet potatoes, cut into wedges
- 1 tbsp (15 ml) olive oil
- 1 tsp chili powder
- 1/2 tsp sea salt
- 1/2 tsp paprika
- 1/4 tsp ground cumin
- 1/4 tsp cayenne pepper
- 1/4 tsp garlic powder
- 1 tbsp (3 g) chopped fresh Italian parsley, for garnish
- For Serving
- 1 head iceberg lettuce, broken into leaves
- 1 tomato, sliced
- 1 red onion, thinly sliced
- 1 avocado, sliced
Instructions
- To make the sweet potato wedge fries, preheat your oven to 450ºF (230ºC), and line a rimmed baking sheet with parchment paper.
- On the baking sheet, toss the sweet potatoes, olive oil, chili powder, salt, paprika, cumin, cayenne, and garlic powder, until the potatoes are coated well. Arrange the wedges in a single layer on the baking sheet, and bake them for 20 to 25 minutes, tossing halfway through, until the wedges are crispy on the outside and tender on the inside. Remove the potatoes from the oven, and garnish with the parsley.
- Make the black bean burgers while the sweet potatoes are in the oven. In a large mixing bowl, use a potato masher to mash the beans. The beans should be roughly mashed, not fully pureed. Add the red onion, green onions, garlic, egg, almond flour, lime zest, lime juice, salt, chili powder, cumin, and pepper, and stir to combine.
- Divide the mixture into four portions, and use your hands to shape each portion into a patty. If the bean mixture is too crumbly to work with, refrigerate it for 20 minutes to firm it and make it easier to form into patties.
- Heat the olive oil over medium-high heat in a large skillet. Once the oil is hot, gently place the patties into the hot pan, and cook them for 4 to 6 minutes per side, until a golden crust forms and the patty is heated through. Reshape the patties using your spatula, as needed.
- Put a black bean burger on one of the prepared lettuce leaves, followed by the tomato, onion, and avocado. Top with another of the lettuce leaves, then repeat with the remaining ingredients. Serve with the sweet potato wedge fries. You can use the extra yogurt spread for dipping sauce for the fries, if desired.
Notes
- Reprinted with permission from Clean-Eating Breakfasts and Lunches Made Simple by Lacey Baier, Page Street Publishing Co. 2019. Photo credit: Lacey Baier.
- Please note that the cook times and nutrition information is for the black bean burgers only.
- Pair the beans with almond flour or breadcrumbs for added texture. This helps keep the burgers from being mushy.
- Feel free to get creative with your spices. Use what you like and don’t be afraid of adding spice. This helps keep the burgers from being bland.
- You can sauté the burgers in a skillet or bake them in a 350 degree oven for about 15 minutes.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main dish
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 burger
- Calories: 240
- Sugar: 1.7 g
- Sodium: 1029 mg
- Fat: 7.8 g
- Saturated Fat: 1 g
- Carbohydrates: 23.4 g
- Fiber: 8.6 g
- Protein: 10.5 g
- Cholesterol: 46.5 mg