Black Bean Burgers
This amazing recipe for Veggie Black Bean Burgers is jam packed with nutrition for your baby or toddler
Servings: 12 burgers
Calories: 96kcal
Ingredients
- 5 tablespoon warm water
- 2 tablespoon ground flaxseed
- 2 19 ounce (560 ml) cans of low-sodium black beans, rinsed and drained *see note
- 1 red bell pepper cut into 2-inch pieces
- 1 cup quick oats
- 2 tablespoon tomato paste
- 1 tablespoon cumin
- 1 teaspoon chili powder
- 1 teaspoon garam masala
- ¼ cup chopped cilantro or parsley
- 2 cloves garlic minced
- 1 cup panko bread crumbs
- 2 tablespoon canola oil for cooking
Instructions
- Prepare flax egg by stirring together the warm water with the ground flax seed. Set this aside and allow it to thicken.
- In the meantime, mash black beans with two hands. It does not need to be like a smooth mashed potato consistency - lumpy and textured is okay.
- In a food processor, blitz the red bell pepper, oats, flax egg, tomato paste, and spices. Pulse mixture until everything is fairly well blended together.
- Add about 1 heaping cup of the black beans to the food processor with the paste. Blitz again for about 10 seconds until it’s all well blended.
- Stir this vegetable and bean mixture into the large bowl of mashed beans.
- Using your hands, fold in the cilantro or parsley, garlic and panko bread crumbs.
- *At this point you can make some patties for your baby and then add salt to the remaining burger mix for the rest of the family.
- With lightly greased hands, form patties and drop onto a baking sheet lined with parchment paper. When forming, you don’t want them to be too thick, about ½” is great. If it is too thick it will not heat through and if it’s too thin then it crumbles easily.
- Recommended method for cooking patties for your baby: bake at 375°F on a parchment lined baking sheet until burgers are slightly crispy and heated through, about 15 minutes and flip it once halfway through. You don’t want them too crispy for a baby.
- Recommended method for cooking patties for adults: Heat 2 tablespoons of oil in a large frying pan. Pan fry the burgers until the outsides are nicely crisp and the middles are hot (about 3 minutes per side).
- Optional step: Place the burgers on a parchment lined sheet and heat for another 10 minutes in an oven at 375°F. Or, if you have an airfryer, you can airfry for about 5 minutes to get them extra crisp!
Video
Notes
BLACK BEANS: you can substitute 3 cups of cooked black beans instead.
Nutrition
Calories: 96kcal | Carbohydrates: 13g | Protein: 3g | Fat: 4g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 92mg | Potassium: 116mg | Fiber: 2g | Sugar: 1g | Vitamin A: 429IU | Vitamin C: 14mg | Calcium: 31mg | Iron: 1mg
