Bean Patty Recipe Vegan
Ingredients:
- 1 can (15 oz) black beans, drained and rinsed
- 1/2 cup cooked quinoa or brown rice
- 1/4 cup finely chopped onion
- 1/4 cup finely chopped bell pepper (any color)
- 2 cloves garlic, minced
- 2 tablespoons chopped fresh parsley or cilantro
- 1 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/4 teaspoon chili powder (adjust to taste)
- Salt and pepper to taste
- 2 tablespoons ground flaxseed + 5 tablespoons water (flax egg)
- 1/4 cup bread crumbs (gluten-free if desired)
- 1-2 tablespoons oil for cooking
- Instructions:
- Prepare Flax Egg:
- In a small bowl, mix together the ground flaxseed and water. Let it sit for about 5 minutes until it thickens, creating a flax egg.
- Mash the Beans:
- In a mixing bowl, roughly mash the drained black beans using a fork or potato masher. Leave some beans partially whole for texture.
- Combine Ingredients:
- To the mashed beans, add the cooked quinoa or brown rice, finely chopped onion, finely chopped bell pepper, minced garlic, chopped parsley or cilantro, ground cumin, paprika, chili powder, salt, and pepper.
- Add Flax Egg and Bread Crumbs:
- Mix in the prepared flax egg and bread crumbs. The mixture should hold together when pressed.
- Shape the Patties:
- Divide the mixture into 4 equal portions. Shape each portion into a patty, about 1/2 to 3/4 inch thick.
- Cook the Patties:
- In a skillet, heat oil over medium heat. Place the patties in the skillet and cook for about 4-5 minutes on each side, or until they are golden brown and heated through.
- Serve and Enjoy:
- Serve the Bean Patties in buns as burgers or enjoy them on a bed of greens as a protein-rich meal. Top with your favorite condiments and veggies.
- Nutrition Facts (per serving, based on 1 patty):
- Calories: ~180
- Total Fat: ~5g
- Saturated Fat: ~0.5g
- Carbohydrates: ~28g
- Fiber: ~9g
- Sugars: ~2g
- Protein: ~7g
- Sodium: ~300mg
- In a mixing bowl, roughly mash the drained black beans using a fork or potato masher. Leave some beans partially whole for texture.
