Jamaican Black Bean Burgers

Jun 06, 2023June 6, 20230 3
Delicious Jamaican Black Bean Burgers perfect for a vegetarian diet
in Vegetarian

Prep

15 min

Cook

15 min

Ready In

30 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

4 teaspoons canola oil , divided
2 cups chopped onions
1 cup chopped red bell pepper
2 teaspoons grated peeled fresh ginger
3 garlic cloves , minced
3/4 teaspoon ground allspice
1/2 teaspoon ground coriander
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 cup cooked rice
2/3 cup dry breadcrumbs , divided
1 can black beans , rinsed and drained
1/4 cup light mayonnaise
4 whole wheat hamburger buns , toasted
4 boston lettuce leaves
4 slices red onions

Nutrision Information

Servings Per Recipe
4
Calories
357
Sugar
6g
Fat
11g
Jamaican black bean burgers are a delicious vegetarian alternative to traditional beef burgers. The dish is perfect for those who follow a meat-free diet or are looking to incorporate more plant-based foods into their meals. This recipe uses ingredients like onion, bell pepper, ginger, and garlic to add flavor and depth. The patties are made from a combination of cooked rice and black beans, which are rich in protein, fiber, and other essential nutrients. These burgers are healthy, satisfying, and easy to make, making them a great option for busy weeknight dinners or weekend barbecues.

Instructions

1.Heat 2 teaspoons of canola oil in a large nonstick skillet over medium-high heat.
2.Add chopped onions and bell pepper; sauté for 5 minutes or until tender.
3.Add ginger and garlic; sauté for 1 minute.
4.Stir in allspice, coriander, salt, and red pepper; cook for 1 minute.
5.Place onion mixture in a large bowl.
6.Place rice in a food processor; pulse 6 times or until coarsely chopped.
7.Add rice, 1/3 cup breadcrumbs, and beans to bowl; partially mash with a fork.
8.In a small bowl, combine mayonnaise and 1/3 cup breadcrumbs.
9.Divide bean mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty.
10.Dip patties into mayonnaise mixture; dredge in remaining 1/3 cup breadcrumbs.
11.Heat 2 teaspoons of canola oil in pan over medium-high heat.
12.Add patties; cook 3 minutes on each side or until browned.
13.Place each patty on a bun; top each with 1 lettuce leaf and 1 onion slice.

PROS

This vegetarian burger is a great source of protein, fiber, and other essential nutrients.

It is flavorful and perfect for a meat-free meal.

CONS

Burgers made of processed or pre-packaged ingredients may not be as healthy as some other foods.

It may be challenging to achieve the perfect consistency when shaping the patties.

HEALTH & BENEFITS

Jamaican black bean burgers are a low-fat, low-sugar alternative to meat-based burgers.
Beans are a rich source of soluble fiber, which supports healthy digestion and helps lower cholesterol levels.
These burgers are also a good source of plant-based protein, making them a great option for vegetarians and vegans.

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