Dave's Quick Black Bean Burger

Author: Staff
This recipe is a great replacement for meat!
5 from 1 vote
Fights Diabetes: Low Sugars!
Prep Time 15 mins
Cook Time 5 mins
Total Time 20 mins
Course Burgers, Main Course
Cuisine American
Servings 4 patties
Calories 189.5 kcal

Equipment

  • Food Processor or Blender
  • Stove

Ingredients
  

  • 15 oz can of black beans drained
  • 3 tbsp onions minced
  • 3/4 tsp salt
  • 1 1/2 tsp garlic powder
  • 2 tsp parsley
  • 1 tsp chili powder
  • 2/3 cup flour whole wheat, no bleached flour
  • 1 tbsp olive oil extra virgin

Instructions
 

  • Using the food processor or blender, blend the black beans until halfway smashed. Transfer to a large bowl.
  • Mix in the onions, salt, garlic powder, parsley, and chili powder. Mash with fork to combine.
  • Slowly add in the flour to form a sticky mixture. You may not need or use all the flour.
  • Form the mixture into patties and fry in the olive oil. Fry until the middle is no longer mushy, about 4 minutes on each side.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Dave's Quick Black Bean Burger
Amount Per Serving (1 pattie)
Calories 189.5 Calories from Fat 39
% Daily Value*
Fat 4.28g7%
Saturated Fat 0.5g3%
Sodium 604.24mg26%
Potassium 398.38mg11%
Carbohydrates 38.03g13%
Fiber 10.81g45%
Sugar 0.76g1%
Protein 9.95g20%
Vitamin A 29.45IU1%
Vitamin B1 0.34mg23%
Vitamin B2 0.12mg7%
Vitamin B3 0.97mg5%
Vitamin B5 0.24mg2%
Vitamin B6 0.07mg4%
Vitamin C 3.76mg5%
Vitamin E 1.39mg9%
Vitamin K 6.61µg6%
Calcium 53.01mg5%
Copper 0.23mg12%
Folate 74.68µg19%
Iron 2.54mg14%
Manganese 0.26mg13%
Magnesium 41.1mg10%
Phosphorus 125.64mg13%
Selenium 1.88µg3%
Zinc 0.65mg4%
Ess-Methionine 394mg
Ess-Tryptophan 80.87mg
Ess-Threonine 247.37mg
Ess-Phenylalanine 394mg
Ess-Arginine 409.12mg
Ess-Lysine 102.87mg
Ess-Leucine 471.12mg
Ess-Isoleucine 316mg
Ess-Histidine 184.12mg
Ess-Valine 388.75mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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