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Black Bean and Avocado Burgers


Black Bean and Avocado Burgers

Serves: 4

Category: Burgers, Pizza, Wraps and Chips
Author: www.DrFuhrman.com
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Rated by: 7 members

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Is it time for a burger night? Try these easy, healthful burgers made with avocado and black beans.

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Ingredients:

1 tablespoon ground flaxseed mixed with 2 1/2 tablespoons of water
1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low sodium black beans, drained
1/2 ripe avocado
3/4 cup oat flour (see note)
1/4 cup finely diced onion
1/2 cup finely diced red pepper
2 tablespoons low sodium ketchup
1/4 teaspoon black pepper

Instructions:

Preheat oven to 350 degrees F.

Combine flaxseed and water in a small bowl and allow to sit for 5 minutes.

Add beans and avocado to a bowl and mash with a fork, leaving some beans whole. Add the flaxseed mixture, oat flour, onion, red pepper, ketchup and black pepper and combine well.

Form into 4 burgers. Place on a lightly-greased or parchment-lined baking sheet and bake for 30 minutes. Turn burgers carefully after the first 15 minutes, reshaping if necessary.

Serve on a small 100% whole grain bun with tomato, sliced red onion and lettuce or on a bed of leafy greens.

Note: Oat flour can be purchased in many supermarkets or health food stores. To make your own, process old fashioned oats in a food processor until they are finely ground.

Calories 197; Protein 9 g; Carbohydrates 31 g; Sugars 3 g; Total Fat 4.9 g; Saturated Fat 0.7 g; Cholesterol 0 mg; Sodium 5 mg; Fiber 9.5 g; Beta-Carotene 356 ug; Vitamin C 27 mg; Calcium 30 mg; Iron 5.5 mg; Folate 124 ug; Magnesium 62 mg; Potassium 414 mg; Zinc 1 mg; Selenium 1.4 ug

Comments (3):

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Debbiedu

01/21/2017 12:25 PM

Rated this recipe:

I found this a little too gooey & bland so I added some ingredients: 

I swapped large rolled oat for the flour, put in more onion & red pepper - a whole one of each

Added:2 mushrooms chopped fine, 1 clove of garlic finely minced, 1/2 cup of cooked mixed whole grain rices (black, red, brown & wild), 1 tablespoon chia seeds,2 tsp onion powder, 1 tsp tamari (low sodium, gluten free soysauce) & a good sprinkle of low sodium Montreal seasoning. These additions gave more texture & flavour.

teamsnewman replies:

01/22/2017 02:19 AM

Rated this recipe: (no rating)

Sounds great with these additions! Thanks for sharing!

sierrael

02/02/2017 06:35 AM

Rated this recipe:

WOW, I would assume dog food tastes better, please forgive my brutal honesty, still plugging along with my new nutritarian life, love my salads and my soups but these actually went in the garbage.  Just awful.  Its depressing to put together a new "dinner" and have to throw it out because it tastes that bad.  Texture was awful as well.

 

This comment was last edited on 02/07/2017 06:27 PM

Sandy148

02/24/2017 06:28 PM

Rated this recipe: (no rating)

I added 5 chopped mushrooms to the mix. I found the mixture to be too soft to form burgers so I added flax meal until they could be molded. I think leaving the oatmeal whole instead of grinding may also help. I used a burger mold to shape, then laid 4 burgers on a baking tray. Once they were baked they held together well and could be wrapped individually for freezing. The recipe as written makes bland tasting burgers. I will be adding some herbs and perhaps garlic the next time I make these.