Vegetarian Burgers

Fondation OLO | Recette | Burger végétarien aux haricots noirs
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The black bean vegetarian burgers are a delicious way to make a hamburger, at a fraction of the price of the meat version!

 

  • Servings: 4
  • Preparation time: 20 minutes
  • Cooking time: 15 minutes
  • Cost per serving: $1.20
  • Storage: The patties will keep for 3 days in the fridge and can be frozen.
  • Kitchen tools: Can opener, colander, cutting board, sharp knife, measuring cups and spoons, large bowl, fork, large frying pan, spatula.
  • Reference: This original recipe was developed by Extenso—the Université de Montréal reference centre on human nutrition.

Ingredients

  • 1 can (540 ml) black beans, drained and rinsed
  • 1 small yellow onion, peeled and finely chopped
  • 2 garlic cloves, peeled and minced
  • 125 ml (½ cup) bread crumbs
  • 1 egg
  • 15 ml (1 tbsp) chili powder
  • 5 ml (1 tsp) ground cumin
  • 30 ml (2 tbsp) ketchup
  • Salt and pepper to taste
  • 15 ml (1 tbsp) canola oil
  • 4 hamburger buns (plain or toasted)

Directions

1. Mash the black beans coarsely in a large bowl with a fork (or a potato masher).

2. Add the onion, garlic, bread crumbs, egg, chili powder, cumin, ketchup, salt and pepper. Using your hands, mix everything together until the ingredients are fully incorporated.

3. Using your hands, make 4 patties about the size of your hamburger buns.

4. Heat the oil in a large frying pan over medium heat. Add the patties and cook for about 6 minutes on each side, or until they are lightly browned.

Tip: If all four patties can’t fit into the pan at once, cook them in 2 batches.

5. Serve in hamburger buns with your choice of toppings (mustard, ketchup, relish, pickles, lettuce, tomatoes, onions, etc.).


Nutritional balance

This recipe provides foods from the following food groups:

  • Grain products
  • Meat and alternatives

Serve with:

  • Vegetables (salad or raw vegetables, for example and a fruit)
  • A glass of milk or fortified soy beverage