High carbVeg-heavy

Black Bean Burgers

Dry the beans out in a pan first or the patties fall apart.

30 min Serves 2 Food processor, Stove, Frying pan

Per serving

578

kcal

25.4 g

protein

78.8 g

carbs

18.2 g

fat

4.4 g protein per 100 kcal · 15.8 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 2 servings.

  • Black beans300 g
  • Bread100 g
  • Plain flour40 g
  • Onion60 g
  • Olive oil18 g
  • Cheddar cheese(optional)40 g
  • Lettuce (romaine)(optional)30 g

Method

  1. 1Dry the drained beans in a hot pan for three minutes, then pulse coarsely.
  2. 2Work in the flour and onion, shape, chill ten minutes if you can.
  3. 3Fry four minutes a side until a crust forms.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Draining safelyShow

A big pan of boiling water is the most dangerous thing in most home kitchens. Go slowly.

  1. Put a colander in the sink BEFORE you pick up the pan.
  2. Use oven gloves or a thick tea towel on both handles. Tip the pan away from you so the steam rises away from your face.
  3. For pasta, scoop out a mugful of the cooking water first — its starch helps the sauce stick.
  4. For tins, press the lid against the food and tip the liquid out over the sink, or use a sieve.
Opening tinsShow

Ring-pull lids have razor-sharp edges once open.

  1. Pull the ring slowly and steadily towards you, keeping fingers away from the lid's edge.
  2. Don't press food down with your fingers inside an open tin — use a spoon.
Frying and stir-fryingShow

Frying is cooking in a thin layer of hot fat. A stir fry is the fast, hot version where you keep everything moving.

  1. Have everything chopped and ready BEFORE the pan goes on — there is no time once it starts.
  2. Heat the oil first (see above), then add the food in a single layer. If it doesn't fit in one layer, cook it in two batches.
  3. Let pieces sit for a minute to colour before you turn them; stir-fries get stirred or tossed every 20–30 seconds.
  4. Hardest things go in first (carrot, pepper), soft things last (spinach, spring onion).

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.