Black Bean Burgers with Tequila - With Chef Nikki

egg

🥗Healthier: flaxseed meal

💰Cheaper: applesauce

Flaxseed meal is a great binder and reduces cholesterol.

breadcrumbs

🥗Healthier: oats

💰Cheaper: crushed crackers

Oats provide fiber and are gluten-free.

burger buns

🥗Healthier: whole grain buns

💰Cheaper: store-brand buns

Whole grain buns add nutrients.

black beans

🥗Healthier: canned beans

💰Cheaper: dried beans

Dried beans are more affordable and can be cooked in bulk.

Wash hands thoroughly before starting.

Open and drain 3 cans of black beans, rinse them, and place them in a bowl.

Chop onion into a small dice (about 1.5 to 2 cups) and add to the bowl with black beans.

Add minced garlic to the bowl.

Season the mixture with Kinders Woodfired garlic seasoning, black pepper, and Worcestershire sauce (about 2 tablespoons).

Mix all ingredients thoroughly in the bowl.

Taste the mixture to check seasoning and adjust if necessary.

Add Panko breadcrumbs to the mixture and use hands to mash and combine, keeping some texture.

Heat about 3/4 cup of olive oil in a 10-inch cast iron skillet until hot.

Form the mixture into patties and place them in the skillet to cook.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens