Spicy Black Bean Burgers
Black beans are a healthy, low-calorie, low-fat source of protein. Oats offer high amounts of fiber for better digestion and can help reduce cholesterol and stabilize blood sugar.
Ingredients
- 2 tablespoons avocado or olive oil, divided
- 1 onion, diced
- 2 zucchinis, rough-chopped
- 2 carrots, rough-chopped
- 30 ounces black beans, drained, rinsed, 1/3 cup beans reserved
- 2 jalapeño peppers, diced
- 5 cloves garlic, minced
- 1 tablespoons cumin
- 1 tablespoons chili powder
- 1 tablespoons coriander
- 1/8 teaspoons cayenne
- 2 1/2 teaspoons salt
- 2 tablespoons ground black pepper
- 1/2 cups oats
- 1 cups all-purpose or gluten-free flour
- 1 1/2 cups corn
Instructions
- Over medium-high heat, sauté the onion in a cast-iron skillet in 1 tablespoon of the oil until soft and golden—about 7 minutes. Set aside.
- Place the zucchini in a food processor, pulse to a fine dice and remove to a bowl.
- Add the carrots to the food processor and pulse, then add the black beans (reserving 1/3 cup for later), jalapeños, garlic and all seasonings. Pulse until the mixture comes together.
- Add the oats, flour and corn and pulse until fully combined.
- Transfer the mixture to a bowl and combine with the zucchini and onions.
- Mash the remaining beans with a potato masher or fork, then combine the beans with the other ingredients by hand.
- Shape and form into 6 to 8 patties.
- Heat another tablespoon of oil in a large cast-iron skillet over medium heat.
- Fry the patties for 5 to 7 minutes, then flip and cook for another 5 to 7 minutes until both sides have a nice crust.