Recipe Description:
These veggie burgers are a delicious vegan option for your next backyard BBQ or also make an easy weeknight meal. Packed with protein and fiber from the black beans and avocado, and flavored with Hispanic spices, they’re sure to be a hit that’s both nutritious and delicious.
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Servings:
- Recipe serving size: 1 burger
- Number of servings:
Ingredients:
For the Burger Patties
- 1 (15 oz.) can black beans, drained and rinsed
- 1 ripe, fresh avocado, halved, pitted, peeled and diced
- 2 Tbsp. green onions, finely chopped
- 1 Tbsp. jalapeño pepper
- 1/2 tsp. chili powder
- 1/4 tsp. ground cumin
- Pinch of ground cayenne pepper (optional)
- 1/4 cup cilantro, finely chopped
- 1/4 cup unsalted corn tortilla chips, crushed
- Cooking spray
For Serving
- 4 whole wheat hamburger buns
- 1 ripe, fresh avocado, halved, pitted, peeled and mashed
- 1 large tomato, sliced
- 1 small red onion, sliced
Instructions:
- Place beans in a medium bowl and mash with a fork. Add diced avocado, green onions, jalapeno, chili powder, cumin, cayenne (if using), cilantro and crushed tortilla chips. Stir to combine. Place in refrigerator and chill for 15 minutes.
- Heat a large, heavy skillet over medium-high heat.
- Shape the bean-avocado mixture into 4 patties.
- Reduce the heat to medium, spray pan with cooking spray and place the patties in the pan. Cook for approx. 5 minutes on each side, until a crust forms.
- Serve on whole wheat hamburger buns with mashed avocado, tomato and red onion slices.
Notes & Tips:
These burgers are vegan. If you wish to make this recipe gluten-free, you can serve them in lettuce wraps instead of the whole wheat hamburger buns.
Nutrition Facts
4 servings per recipe
Serving Size 1 serving (348g)
| Amount Per Serving | ||
|---|---|---|
| Calories | 430 | |
| % Daily Value* | ||
| Total Fat 18g | 23% | |
| Saturated Fat 3g | 15% | |
| Trans Fat 0g | - | |
| Polyunsaturated Fat | - | |
| Monounsaturated Fat | - | |
| Cholesterol 0mg | 0% | |
| Sodium 360g | 16% | |
| Total Carbohydrate 55g | 20% | |
| Dietary Fiber 16g | 57% | |
| Total Sugars 6g | - | |
| Includes 0g Added Sugars | 0% | |
| Protein 10g | - | |
| Vitamin D 0mcg | 0% | |
| Calcium 171mg | 15% | |
| Iron 4mg | 25% | |
| Potassium 1005mg | 20% | |
| Vitamin A 37mcg | 4% | |
| Vitamin C 25mg | 30% | |
| Vitamin E 3mg | 20% | |
| Vitamin K 37mcg | 30% | |
| Thiamin 0.39mg | 35% | |
| Riboflavin 0.43mg | 35% | |
| Niacin 7mg | 45% | |
| Vitamin B6 0.42mg | 25% | |
| Folate 163mcg DFE | 40% | |
| (0mcg folic acid) | - | |
| Vitamin B12 0.01mcg | 0% | |
| Pantothenic Acid 2mg | 35% | |
| Choline 45mg | 8% | |
| Phosphorus 195mg | 20% | |
| Magnesium 133mg | 30% | |
| Zinc 1mg | 15% | |
| Selenium 21mcg | 40% | |
| Copper 0.45mg | 50% | |
| Manganese 0.51mg | 20% | |
*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.
