Ingredients
Patties
- 2 15-ounce cans black beans rinsed, well drained and blotted dry; about 480 g drained
- 60 g rolled oats
- 60 g red onion very finely chopped
- 1 large egg
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/4 tsp fine salt
- 1/4 tsp black pepper
- 1 tbsp olive oil for the skillet
To serve
- 4 whole-wheat burger buns
- 1 avocado about 140 g flesh, mashed
- 1 tomato sliced
- 4 lettuce leaves
Equipment
- Colander
- Mixing bowl
- Fork or potato masher
- Large nonstick skillet
- Wide spatula
- Food thermometer
Instructions
Form and cook
- Rinse, drain and blot the beans dry. Mash about three-quarters in a bowl, leaving the remainder roughly broken for texture.
- Stir in oats, finely chopped onion, egg, cumin, paprika, salt and pepper. Rest for 10 minutes so the oats hydrate. The mixture should hold together when pressed; if unusually wet, add 1 tablespoon extra oats and rest again.
- Shape into four patties about 3/4 inch thick, pressing the edges together. Chill on a plate for 10 minutes.
- Warm the olive oil in a large nonstick skillet over medium heat. Add the patties without crowding, working in batches if needed. Cook 5–6 minutes per side, turning once with a wide spatula after a crust forms. Lower the heat if the surface browns too fast. Verify 160°F (71°C) in the center because the mixture contains egg.
- Toast the buns if desired. Spread with mashed avocado, then add lettuce, a cooked patty and tomato. Serve immediately. Refrigerate leftover patties separately within 2 hours and use within 3–4 days.
Nutrition
Calories: 490kcalCarbohydrates: 68gProtein: 20gFat: 17gFiber: 17g
Video
Notes
Estimated nutrition includes one patty, one whole-wheat bun and one-quarter of the avocado, tomato, lettuce and cooking oil, using representative canned-bean and oat values. Brands vary. Extra corrective oats are not included.
Illustrative cost: beans $2, oats $0.40, onion/seasonings $0.50, egg $0.30, oil $0.30, buns $2.50 and toppings $3. Energy excluded.
Video credit: Tasty. Its black bean and oat patties include cooked carrot, garlic and soy sauce and use no egg. This card uses an egg binder, raw finely chopped onion and different seasoning quantities; it is vegetarian rather than vegan.