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Department of Health News

Wicables: Delicious Black Bean Burgers


 

Here are your ingredients!

 

Makes 5-7 burgers:

2 cans seasoned black beans

1 cup seasoned breadcrumbs*

½ cup grated onion

1 whole egg

½ tsp. chili powder*

salt and pepper*

hot sauce (optional)*

5-6 slices Monterrey Jack cheese

olive oil (for frying)*

butter (for frying)*

5-7 whole wheat hamburger buns

lettuce

sliced tomato

 

*not available with WIC vouchers

 

PREPARATION

 

Drain, but do not rinse, the black beans. Pour into a bowl and mash them. Keep mashing until they are mostly broken up, but some whole beans are still visible. Add the bread crumbs, onion, egg, chili powder, salt and pepper, and hot sauce (optional). Stir and let the mixture sit for 5 minutes.

Heat a tbsp. or two of olive oil with an equal amount of butter in a skillet over medium-low heat. Form the bean mixture into patties- you can create 5 large patties or 6 smaller patties. The patties will not shrink when cooked. Place the patties in the skillet and let them cook for 5 minutes on each side. When flipped, add cheese to the patties.

Griddle the buns with a little butter until golden. Spread the buns with your favorite condiments, them place patties on buns. Top with lettuce and tomato.

 

What is the WIC Nutrition Program?

 

Women, Infants and Children (WIC) Supplemental Nutrition Program is designed to improve the health and well-being of low-income pregnant, breastfeeding and postpartum women, infants and children up to age five who are at nutritional risk. For more information, visit buncombecounty.org/wic.