Healthy Black Bean Burger Sandwich Recipe
created by
Christy J. Dec. 22, 2024
“Black bean burger with tomato mustard on Ezekiel bread”
Coach
“Great work Christy! Youre making solid progress towards your weekly target with your fiber and lean protein-rich meals. Your black bean burger on Ezekiel bread is a creative and nutritious choice.! I hope you enjoyed it too :) keep up the great work as we go into Monday”
Instructions
1.
In a large bowl, mash the black beans with a fork until mostly smooth, leaving some chunks for texture (about 5 minutes).
2.
Add cooked quinoa, chopped onion, breadcrumbs, garlic, cumin, paprika, salt, and pepper. Mix until well combined (about 3 minutes).
3.
Form the mixture into 4 patties.
4.
Heat a non-stick skillet over medium heat and cook the patties for about 5 minutes on each side, or until golden brown.
5.
Toast the Ezekiel bread slices lightly in the skillet or toaster.
6.
Assemble the sandwich by placing a black bean patty on a slice of bread, topping it with tomato slices and mustard, then closing with another slice of bread.
Ingredients
1.
1 can (15 oz) black beans, drained and rinsed
2.
1/2 cup cooked quinoa
3.
1/4 cup finely chopped onion
4.
1/4 cup breadcrumbs (whole wheat or gluten-free)
5.
1 clove garlic, minced
6.
1 tsp cumin
7.
1/2 tsp paprika
8.
Salt and pepper to taste
9.
4 slices Ezekiel bread
10.
1 medium tomato, sliced
11.
1 tbsp mustard (low-sugar)
Nutrition
calories
250
fat
5
saturates
1
carbohydrates
40
fibres
10
sugar
2
addedSugar
0
protein
12
Healthy Black Bean Burger Sandwich Recipe
My Rating
Christy J.Author
"Black bean burger with tomato mustard on Ezekiel bread"
Coach
"Great work Christy! Youre making solid progress towards your weekly target with your fiber and lean protein-rich meals. Your black bean burger on Ezekiel bread is a creative and nutritious choice.! I hope you enjoyed it too :) keep up the great work as we go into Monday"