Sandwiches, Wraps and Tacos

Black Bean Burgers

2 (540 mL) cans black beans, drained, rinsed and patted dry
1 Tbsp (15 mL) canola oil
1 cup (250 mL) finely chopped yellow onion
¾ cup (180 mL) finely chopped red bell pepper (1/2 of a pepper)
3 garlic cloves, minced
1 1/2 tsp (8 mL) ground cumin
1 tsp (5 mL) chili powder
½ tsp (2.5 mL) smoked paprika
½ cup (125 mL) breadcrumbs
½ cup (125 mL) feta cheese
2 large eggs
1 Tbsp (15 mL) Worcestershire sauce
½ tsp (2 mL) EACH salt and pepper
8 burger buns, for serving
Avocado, tomatoes, lettuce, cheddar cheese, mustard, mayonnaise and pickles, for serving

Preheat oven to 325˚F (163˚C). Spread beans evenly onto a parchment-lined baking sheet and bake for 15 minutes or until slightly dried out. Remove from oven and allow to cool. Increase oven temperature to 375˚F (190˚C) to bake burgers.

Place oil in a large skillet over medium heat and sauté onion, pepper and garlic until softened.

Combine remaining ingredients together, then stir in softened vegetables. Add baked black beans to mixture and combine. Mash mixture with a fork or potato masher, leaving some beans whole.

Using a ½ cup measure, form into patties by hand and place onto parchment-lined baking sheet used to bake beans. Bake at 375˚F (190˚C) for 20 minutes or until golden, flipping the patties halfway through baking.

Serve on your favourite burger buns.

Topping suggestions: Avocado, tomatoes, lettuce, cheddar cheese, mustard, mayonnaise and pickles.

Makes 8 burgers.

Nutrients per serving:
Calories 302
Carbohydrate 43 g
Protein 14 g
Fat 8.5 g
Sodium 537 mg
Fibre 6 g