Black bean burgers with smashed avocado

Delicious Plant-Based Burger Recipe with Creamy Avocado

Looking for a tasty and nutritious plant-based burger recipe that will satisfy your cravings? Look no further than these mouthwatering black bean burgers with smashed avocado! Packed with flavor and loaded with healthy ingredients, these burgers are sure to become a favorite in your household.

Nutritional Benefits

When it comes to nutrition, these black bean burgers are a powerhouse. Here are some key benefits:

1. High in protein: Black beans are an excellent source of plant-based protein, making these burgers a great choice for vegans and vegetarians.
2. Rich in fiber: The black beans and whole wheat buns used in this recipe provide a good amount of dietary fiber, which aids in digestion and helps keep you feeling full.
3. Heart-healthy fats: The smashed avocado used as a topping is a great source of healthy monounsaturated fats, which can help lower bad cholesterol levels.
4. Packed with vitamins and minerals: Black beans are loaded with essential nutrients like iron, folate, and magnesium, while avocado provides vitamins C, E, and K.

Ingredients

To make these delicious black bean burgers, you'll need the following ingredients:

1. 1 can of black beans, drained and rinsed
2. 1/2 cup breadcrumbs (preferably whole wheat)
3. 1/4 cup finely chopped onion
4. 2 cloves of garlic, minced
5. 1/4 cup chopped fresh cilantro
6. 1 teaspoon cumin
7. 1/2 teaspoon paprika
8. Salt and pepper to taste
9. 4 whole wheat burger buns
10. 1 ripe avocado
11. Lettuce, tomato, and any other desired toppings

Processing Steps

Step 1: In a large bowl, mash the black beans with a fork until they are mostly mashed but still have some texture.

Step 2: Add the breadcrumbs, onion, garlic, cilantro, cumin, paprika, salt, and pepper to the bowl with the black beans. Mix well to combine all the ingredients.

Step 3: Divide the mixture into four equal portions and shape each portion into a patty.

Step 4: Preheat a non-stick skillet or grill pan over medium heat. Cook the black bean patties for about 4-5 minutes on each side, or until they are heated through and have formed a nice crust.

Step 5: While the patties are cooking, slice the avocado and smash it with a fork until it reaches a creamy consistency.

Step 6: Assemble the burgers by placing each patty on a bun and topping it with the smashed avocado, lettuce, tomato, and any other desired toppings.

Tips and Recommendations

- To enhance the flavor of the black bean burgers, you can add some diced jalapenos or a teaspoon of hot sauce to the mixture before shaping the patties.
- For an extra crispy texture, you can lightly toast the burger buns before assembling the burgers.
- Serve the burgers with a side of sweet potato fries or a fresh salad for a complete and satisfying meal.

Shopping List:

- 1 can of black beans
- Breadcrumbs (preferably whole wheat)
- Onion
- Garlic
- Fresh cilantro
- Cumin
- Paprika
- Salt and pepper
- Whole wheat burger buns
- Ripe avocado
- Lettuce
- Tomato