Black Bean Burgers

Servings: 6

Ingredients:

½ cup onion, finely diced
¼ cup bell pepper, finely diced
1-2 teaspoons vegetable oil
1 cup kale, finely chopped
1 clove garlic, peeled and minced
½ cup cooked brown rice
1 ½ cups black beans, cooked and drained.
¼ cup grated cheese (optional)
1 teaspoon Worcestershire sauce
½ teaspoon salt
¼ cup breadcrumbs, divided

Directions:

  1. Sauté the onion, pepper, cumin, kale, and garlic in the oil over medium heat until softened, about 5 minutes (or longer if desired).
  2. Drain the beans and mash them coarsely in a bowl. Add the rice and vegetables and mix.
  3. Stir in cheese, Worcestershire sauce, salt and 1 tablespoon of breadcrumbs. Stir to make a stiff dough. Add more breadcrumbs if needed.
  4. Shape into 6 patties (about ½ cup each).
  5. Coat in remaining breadcrumbs.
  6. Fry in a lightly oiled skillet for 3 minutes on each side until golden brown OR bake on an oiled baking sheet at 400 degrees for 20 minutes, or until heated.
  7. These may also be formed and frozen.

 

Recipe courtesy of Maryland WIC Cookbook

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Recipe Category

One pan meals

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.

Black Bean Burgers

Servings: 6

Ingredients:

½ cup onion, finely diced
¼ cup bell pepper, finely diced
1-2 teaspoons vegetable oil
1 cup kale, finely chopped
1 clove garlic, peeled and minced
½ cup cooked brown rice
1 ½ cups black beans, cooked and drained.
¼ cup grated cheese (optional)
1 teaspoon Worcestershire sauce
½ teaspoon salt
¼ cup breadcrumbs, divided

Directions:

  1. Sauté the onion, pepper, cumin, kale, and garlic in the oil over medium heat until softened, about 5 minutes (or longer if desired).
  2. Drain the beans and mash them coarsely in a bowl. Add the rice and vegetables and mix.
  3. Stir in cheese, Worcestershire sauce, salt and 1 tablespoon of breadcrumbs. Stir to make a stiff dough. Add more breadcrumbs if needed.
  4. Shape into 6 patties (about ½ cup each).
  5. Coat in remaining breadcrumbs.
  6. Fry in a lightly oiled skillet for 3 minutes on each side until golden brown OR bake on an oiled baking sheet at 400 degrees for 20 minutes, or until heated.
  7. These may also be formed and frozen.

 

Recipe courtesy of Maryland WIC Cookbook

Nutrition Facts

6 serving per container

Serving size 1 burger

Amount Per Serving
Calories 120
% Daily Value*
Total Fat 2.5g 3%
Saturated Fat 0.5g 3%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 410mg 18%
Total Carbohydrate 19g 7%
Dietary Fiber 5g 18%
Total Sugars 1g
Includes 0g Added Sugars 0%
Protein 6g
Vitamin D 0mcg 0%
Calcium 52mg 4%
Iron 1mg 6%
Potassium 221mg 4%

The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.