Zesty Southwestern Black Bean Burgers
Experience the bold and vibrant flavors of the Southwest with these Zesty Southwestern Black Bean Burgers. Packed with protein-rich black beans, these burgers are complemented by the addition of spiced oats and crunchy Fritos corn chips, offering a delightful texture in every bite. Enhanced with a medley of spices and a hint of fresh salsa, these burgers promise to bring warmth and a touch of heat, perfect for those who enjoy a little spice. They are versatile and can be served traditionally on a bun with guacamole and tomato, or crumbled into a taco shell for a unique vegetarian treat. A must-try for those looking to add a flavorful plant-based option to their meal rotation.
6
Servings
150
Calories
11
Ingredients
Ingredients
cooked black beans
2 cups (mashed)
minced onion
1/4 cup (minced)
rolled oats
1/4 cup (no preparation needed)
salsa
1/4 cup (no preparation needed)
large egg
1 (beaten)
potato flakes (cheese flavored)
2 tablespoons (no preparation needed)
panko breadcrumbs
1/4 cup (no preparation needed)
crushed Fritos corn chips
1/4 cup (crushed)
frozen corn
1/2 cup (thawed)
cumin
1/4 teaspoon (no preparation needed)
salt
1/2 teaspoon (no preparation needed)
Instructions
1
1. Using a fork, mash the cooked black beans to your preferred consistency. For a sturdier burger, ensure the mixture is smooth with some bean chunks remaining.
2
2. In a large mixing bowl, combine the mashed beans with minced onion, rolled oats, salsa, beaten egg, potato flakes, panko breadcrumbs, crushed Fritos corn chips, thawed corn, cumin, and salt. Stir until thoroughly combined.
3
3. Shape the mixture into six even-sized patties. Place them between layers of wax paper and refrigerate for at least 30 minutes to firm up. This step is essential to help the patties hold together better during cooking.
4
4. Preheat a frying pan to medium-high heat and add 1 tablespoon of oil. Once the oil is hot, carefully place the burgers into the pan. Cook each burger for 2-3 minutes on each side, turning only once to minimize the chance of them breaking apart.
5
5. Alteratively, you can bake the patties: Preheat the oven to 350°F (175°C). Place the patties on a greased cookie sheet and bake for approximately 7 minutes per side or until they are heated through and slightly firm to the touch.
6
6. Serve the burgers on a bun with a slice of fresh tomato and a generous dollop of creamy guacamole. Enjoy the flavors that reflect the heart of the Southwest!
Nutrition Information
4.16g
Fat
23.33g
Carbs
7.5g
Protein
6.67g
Fiber
0.83g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is the main ingredient in these Southwestern burgers?
The main ingredient is 2 cups of mashed cooked black beans.
How many servings does this recipe yield?
This recipe makes 6 servings.
How long should the patties be refrigerated before cooking?
The patties should be refrigerated for at least 30 minutes to firm up and hold together.
Can I bake these black bean burgers instead of frying them?
Yes, you can bake them at 350°F (175°C) on a greased cookie sheet for approximately 7 minutes per side.
What provides the unique crunch in these burgers?
The crunch comes from 1/4 cup of crushed Fritos corn chips and panko breadcrumbs.
Are these black bean burgers vegetarian?
Yes, these are vegetarian, though they contain an egg as a binder.
How many calories are in one burger?
Each burger contains approximately 150 calories.
How much protein is in each serving?
Each serving provides 7.5g of protein.
What is the recommended way to mash the beans?
Use a fork to mash the beans until smooth, leaving some bean chunks for a sturdier texture.
What kind of oats are used in this recipe?
The recipe calls for 1/4 cup of rolled oats.
What is the fat content per serving?
The fat content is 4.16g per burger.
How much fiber is in these burgers?
These burgers are high in fiber, containing 6.67g per serving.
Can these burgers be served as something other than a sandwich?
Yes, they can be crumbled into a taco shell for a unique vegetarian treat.
What specific spices are used to season the mixture?
The mixture is seasoned with cumin and salt.
Do I need to thaw the corn before adding it?
Yes, the 1/2 cup of frozen corn should be thawed before mixing.
What temperature should I use for pan-frying?
Preheat your frying pan to medium-high heat.
How many times should I turn the burgers while frying?
Turn the burgers only once to minimize the chance of them breaking apart.
What are the suggested toppings for these burgers?
They are best served with a slice of fresh tomato and a generous dollop of creamy guacamole.
How much salsa is included in the recipe?
The recipe uses 1/4 cup of salsa.
What kind of potato flakes are recommended?
The recipe specifies cheese-flavored potato flakes.
Are these burgers spicy?
They are described as 'zesty' with a hint of heat from the salsa and southwestern flavors.
What is the total carbohydrate count per serving?
There are 23.33g of carbohydrates per serving.
How long do they cook in a frying pan?
Cook each side for about 2-3 minutes.
What is the purpose of adding panko breadcrumbs?
Panko breadcrumbs help bind the ingredients and contribute to the texture.
How much minced onion is needed?
You will need 1/4 cup of minced onion.
Is this recipe suitable for a plant-based diet?
Yes, it is a flavorful plant-based option, though it contains egg.
How much sugar is in each burger?
The sugar content is very low at 0.83g.
What size egg should be used?
The recipe calls for one large egg, beaten.
Can these be made ahead of time?
Yes, shaping the patties and refrigerating them is a key step that can be done in advance.
What is the sodium content?
The specific sodium content is not provided in the nutritional data, but salt is added to taste.