Black bean burgers bound with oats and onion, fried and served on wholegrain bread with avocado and tomato. Vegan, twenty minutes.
- Ready in20 minutes
- Prep8 min
- Cook12 min
- Serves1
Ingredients
- 180 g black beans (cooked, or canned and drained)
- 30 g rolled oats (use certified gluten-free if needed)
- 40 g onions
- 2 slices wholegrain bread
- 50 g avocado
- 60 g tomatoes (incl. cherry)
- 6 g olive oil
Method
- Drain and rinse the beans and mash them in a bowl, leaving some whole. Grate the onion in, add the oats, a teaspoon of cumin, salt and pepper, and mix. Shape into two patties and chill for ten minutes if you have time.
- Heat the olive oil in a non-stick pan over medium heat and cook the patties for five minutes a side until browned and firm.
- Toast the bread. Mash the avocado and slice the tomato.
- Build the burgers with the avocado and tomato.
What this plate gives you
Twenty-seven grams of fibre is almost the whole 28 g the Dietary Guidelines set for a 2,000-calorie day, from 180 g of black beans, the oats, the bread and the avocado. The beans and bread carry the 30 g of protein. At 672 calories it is a third of that day, with 19 g of fat, most of it the avocado. Mash the beans dry, and chill the shaped patties for ten minutes before they meet the pan, or they fall apart when turned.
Swaps
- A burger bun for the bread: about the same numbers.
- A fried egg on top: about 6 g more protein and 70 more calories, and not vegan.
- Cumin, smoked paprika and a spoon of soy in the mix: no change worth counting.
Keeping it
Cooked patties keep three to four days in the fridge and freeze for three months with paper between them. Toast the bread and cut the avocado when you eat.
