Beans are one of the most affordable sources of protein! It costs $3 to make the burger patties, but if we used 2 lbs. of beef instead of 2 cans of beans, it would cost $9 or more.
If the burgers are crumbly, add just a little more water or broth to the mixture.
Serves 6 to 8
- 2 (15-oz.) cans black beans, drained and rinsed
- 1 onion, minced
- 1/2 cup each, red and green bell peppers
- 1 tsp red pepper flakes
- 1 tsp paprika
- 1 tsp Worcestershire sauce
- 1 tsp hot sauce
- 1 tsp freshly chopped cilantro leaves
- 3 Tbsp whole wheat flour
- 1 Tbsp corn starch
- 1-1/2 tsp salt
- 1 Tbsp freshly ground black pepper
- 1-1/2 tsp cumin
- 1/4 cup broth, if needed
- 3 Tbsp olive oil
- 8 whole wheat hamburger buns
- Toppings (spinach, lettuce, sliced tomato, sliced red onions, etc.)
- In a large bowl, finely mash the black beans with a potato masher or fork.
- Add the minced onion, red and green peppers, red pepper flakes, paprika, Worcestershire sauce, hot sauce, cilantro, flour, corn starch, salt, pepper and cumin. Mix well with a wooden spoon. If mixture is too dry, add just enough broth to help the ingredients stick together.
- Form into 6 or 8 burgers and arrange on a platter.
- Heat the oil in a large sauté pan over medium-high heat.
- Sear the burgers for 3 to 4 minutes on each side until they have a nice crust.
- When done, transfer the burgers to a paper towel-lined platter.
- Fill each bun with a burger and your choice of toppings. Top with a good drizzle of ketchup and/or mustard.