Ingredients
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For the burgers:
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1 can (15 oz) cooked, drained, and mashed black beans
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1 large sweet potato, peeled and cubed
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1 small onion, grated
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1 clove garlic, minced
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1/2 teaspoon ground cumin
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1/2 teaspoon paprika
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1/4 teaspoon salt
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1/4 teaspoon black pepper
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1 tablespoon chia seeds
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1/4 cup rolled oats
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1/4 cup whole wheat bread crumbs
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1 tablespoon finely chopped fresh parsley
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For the creamy avocado sauce:
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1 ripe avocado, halved and pitted
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1/2 lime, juiced
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1/4 cup non-dairy milk (such as almond milk or cashew milk)
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1 tablespoon extra-virgin olive oil
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1/4 teaspoon salt
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1/4 teaspoon black pepper
Directions
Sub-title: A Delicious and Healthy Twist on Mexican Street Food!
Description: These vegan black bean burgers are packed with protein and fiber from sweet potatoes, beans, and chia seeds while being low in oil and refined carbs. They’re perfect for satisfying your burger cravings without compromising your health goals. Plus, the creamy avocado sauce adds a delicious tanginess to every bite!
Ingredients:
For the burgers:
1 can (15 oz) cooked, drained, and mashed black beans
1 large sweet potato, peeled and cubed
1 small onion, grated
1 clove garlic, minced
1/2 teaspoon ground cumin
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
1 tablespoon chia seeds
1/4 cup rolled oats
1/4 cup whole wheat bread crumbs
1 tablespoon finely chopped fresh parsley
For the creamy avocado sauce:
1 ripe avocado, halved and pitted
1/2 lime, juiced
1/4 cup non-dairy milk (such as almond milk or cashew milk)
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper
Instructions:
1. Preheat your oven to 350°F (180°C). Line a baking sheet with parchment paper.
2. In a food processor, combine the first seven ingredients for the burgers. Process until well combined and slightly chunky. Transfer the mixture to a large bowl.
3. Add the remaining ingredients for the burgers (chia seeds through parsley) and mix well. Stir in the oats and bread crumbs last so they don’t become too soggy. Divide the mixture into four equal portions.
4. Form each portion into a patty about 3/4 inch thick. Place the patties on the prepared baking sheet. Bake for 15 minutes per side or until golden brown.
5. While the burgers are baking, prepare the creamy avocado sauce. Combine all the ingredients for the sauce in a blender and puree until smooth. Taste and adjust seasoning as desired. Set aside.
Serving suggestions:
These burgers taste great served on gluten-free buns or lettuce wraps with your favorite toppings like shredded cabbage, tomatoes, pickles, salsa, and the creamy avocado sauce. Enjoy!
Difficulty: Easy
Servings: 4 burgers (serves 2 people with generous toppings)
Per Serving (without toppings):
Calories: 214 Fat: 13.4g Carbohydrates: 32.2g Protein: 7.6g Fiber: 10.2g Net Carbohydrates: 21.7g Sugar: 3.8g
Steps
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1
Done
|
Preheat your oven to 350°F (180°C). Line a baking sheet with parchment paper. |
|
2
Done
|
In a food processor, combine the first seven ingredients for the burgers. Process until well combined and slightly chunky. Transfer the mixture to a large bowl. |
|
3
Done
|
Add the remaining ingredients for the burgers (chia seeds through parsley) and mix well. Stir in the oats and bread crumbs last so they don't become too soggy. Divide the mixture into four equal portions. |
|
4
Done
|
Form each portion into a patty about 3/4 inch thick. Place the patties on the prepared baking sheet. Bake for 15 minutes per side or until golden brown. |
|
5
Done
|
While the burgers are baking, prepare the creamy avocado sauce. Combine all the ingredients for the sauce in a blender and puree until smooth. Taste and adjust seasoning as desired. Set aside. |
|
6
Done
|
13.4g Carbohydrates: |
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7
Done
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32.2g Protein: |
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8
Done
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7.6g Fiber: |
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9
Done
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10.2g Net Carbohydrates: |
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10
Done
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21.7g Sugar: |
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11
Done
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3.8g |
