Classic Bean Burgers

• 份量: 4 servings
• 准备时间: 30 minutes
• 总时间: 45 minutes

配料

1/3 cup red onion (about 1/2 onion)

5 cloves garlic

1/2 cup almonds

1/2 cup sunflower seeds

1/2 cup fresh cilantro

1 teaspoon hot chili powder

1 teaspoon olive oil

1/2 to 3/4 teaspoon salt

Fresh ground pepper

1/2 cup dried bread crumbs

1 15-ounce can pinto beans

步骤

Preheat a grill to medium heat.

Peel the 5 garlic cloves. In the bowl of a food processor, add 1/2 red onion and garlic and process until finely chopped. (If no food processor, chop finely with a knife.)

Add 1/2 cup almonds, 1/2 cup sunflower seeds, 1/2 cup fresh cilantro, 1 teaspoon hot chili powder, 1 teaspoon olive oil, and 1/2 teaspoon salt, and a good amount of fresh ground pepper. Pulse 10 to 15 times until the mixture is coarsely chopped. (If no food processor, coarsely chop the almonds, sunflower seeds, and cilantro, and combine with the other ingredients.)

Drain and rinse the beans. In a medium bowl, mash the beans with a potato masher. Stir in the ingredients from the steps above, and add 1/2 cup bread crumbs. Mix together with your hands; taste and add more salt if desired.

Form the mixture into four patties. Place on a grill and grill for 6 to 8 minutes per side, depending on the heat of the grill. Or, bake them in a 450°F oven for 30 minutes, flipping after 15 minutes.

Top with toppings of your choice, and enjoy!

营养

• 卡路里: 353
• 总脂肪: 20.4 g
• 饱和脂肪: 2 g
• 反式脂肪: 0 g
• 胆固醇: 0 mg
• 钠: 335.4 mg
• 总碳水化合物: 33 g
• 膳食纤维: 11.9 g
• 总糖: 2.2 g
• 蛋白质: 14.4 g