Vegan Black Bean Burgers

• परोसना: 6 servings
• कुल समय: 30 minutes

सामग्री

1 (15.5 ounce) can no-salt-added black beans, rinsed

1 cup cooked quinoa

½ cup whole-wheat panko breadcrumbs

½ cup chopped scallions

1 tablespoon no-salt-added tomato paste

1 ½ teaspoons ground cumin

½ teaspoon chipotle chile powder

½ teaspoon garlic powder

½ cup vegan mayonnaise, divided

½ teaspoon salt, divided

1 medium avocado

2 tablespoons lime juice

2 tablespoons chopped fresh cilantro

2 tablespoons water

2 tablespoons extra-virgin olive oil

6 small whole-wheat hamburger buns, toasted

6 thin slices tomato

निर्देश

Place beans, quinoa, panko, scallions, tomato paste, cumin, chile powder, garlic powder, 1/4 cup mayonnaise and 1/4 teaspoon salt in a large bowl; mash the mixture together with your hands. Shape into six 3/4-inch-thick patties. Arrange the patties on a plate; refrigerate for 10 minutes.

Combine avocado, lime juice, cilantro, water and the remaining 1/4 cup mayonnaise and 1/4 teaspoon salt in a food processor; process until smooth, about 30 seconds.

Heat oil in a large cast-iron skillet over medium-high heat. Add the patties; cook until golden brown, 3 to 4 minutes per side.

Divide the avocado mixture evenly among top and bottom bun halves. Arrange the bean patties and tomato slices evenly on the bottom bun halves; replace the top bun halves.

पोषण

• कैलोरीज़: 452 kcal
• कुल वसा: 26 g
• संतृप्त वसा: 3 g
• असंतृप्त वसा: 0 g
• सोडियम: 549 mg
• कुल कार्बोहाइड्रेट: 47 g
• आहार फाइबर: 10 g
• कुल शर्करा: 5 g
• प्रोटीन: 11 g