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Black Bean and Veggie Burgers with Corn Salsa

 
One serving costs about $0.76

$0.76 per serving

36 people like this recipe

36 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

8 dairy-free,dairy free side dish American
spoonacular Score:82%

Spoonacular Score: 82%

 

The recipe Black Bean and Veggie Burgers with Corn Salsa could satisfy your American craving in roughly 45 minutes. Watching your figure? This dairy free recipe has 160 calories, 7g of protein, and 2g of fat per serving. For 76 cents per serving, this recipe covers 13% of your daily requirements of vitamins and minerals. If you have beans, flour, ground pepper, and a few other ingredients on hand, you can make it. 36 people were impressed by this recipe. All things considered, we decided this recipe deserves a spoonacular score of 83%. This score is excellent. Try Southwest Veggie Burgers with Black Bean and Corn Salsa, Black Bean Veggie Burgers, and Tex-Mex Black Bean Veggie Burgers for similar recipes.

Ingredients

Servings:
1 can
1 can canned black beans
canned black beans
2 cups
2 cups canned corn
canned corn
1
1  diced carrot
diced carrot
0.5 cup
0.5 cup diced celery
diced celery
1 tsp
1 tsp creole seasoning
creole seasoning
0.25 cup
0.25 cup flour
flour
1 tsp
1 tsp fresh parsley
fresh parsley
1 cloves
1 cloves garlic
garlic
2
2  garlic cloves
garlic cloves
2
2  diced green onions
diced green onions
0.5 tsps
0.5 tsps black ground pepper
black ground pepper
1 tsp
1 tsp black ground pepper
black ground pepper
1 tsp
1 tsp red ground pepper
red ground pepper
0.5
0.5  diced jalapeno pepper
diced jalapeno pepper
1
1  lime (juice)
lime (juice)
0.25 cup
0.25 cup oatmeal
oatmeal
0.5 cup
0.5 cup diced onion
diced onion
1 cup
1 cup panko breadcrumbs
panko breadcrumbs
0.5 cup
0.5 cup diced red bell pepper
diced red bell pepper
1 cup
1 cup salsa
salsa
0.5 tsps
0.5 tsps salt
salt
1 tsp
1 tsp salt
salt
3 medium
3 medium diced tomatoes
diced tomatoes
1 can canned black beans
1 can
canned black beans
2 cups canned corn
2 cups
canned corn
1  diced carrot
1
diced carrot
0.5 cup diced celery
0.5 cup
diced celery
1 tsp creole seasoning
1 tsp
creole seasoning
0.25 cup flour
0.25 cup
flour
1 tsp fresh parsley
1 tsp
fresh parsley
1 cloves garlic
1 cloves
garlic
2  garlic cloves
2
garlic cloves
2  diced green onions
2
diced green onions
0.5 tsps black ground pepper
0.5 tsps
black ground pepper
1 tsp black ground pepper
1 tsp
black ground pepper
1 tsp red ground pepper
1 tsp
red ground pepper
0.5  diced jalapeno pepper
0.5
diced jalapeno pepper
1  lime (juice)
1
lime (juice)
0.25 cup oatmeal
0.25 cup
oatmeal
0.5 cup diced onion
0.5 cup
diced onion
1 cup panko breadcrumbs
1 cup
panko breadcrumbs
0.5 cup diced red bell pepper
0.5 cup
diced red bell pepper
1 cup salsa
1 cup
salsa
0.5 tsps salt
0.5 tsps
salt
1 tsp salt
1 tsp
salt
3 medium diced tomatoes
3 medium
diced tomatoes

Equipment

baking sheet
baking sheet
microwave
microwave
oven
oven
bowl
bowl
baking sheet
baking sheet
microwave
microwave
oven
oven
bowl
bowl


Instructions

  1. Mix all the salsa ingredients together (canned corn, jalapeño pepper, tomatoes, green onions, 1-2 cloves garlic, fresh parsley, juice of 1 lime, 1 tsp salt, 1 tsp pepper, 1 tsp ground red pepper) and chill for about an hour before serving.
  2. Preheat your oven to 425 degrees F. Spray two baking sheets lightly with the nonstick spray and set aside.
  3. Add the carrot to a bowl with a little water, cover it and microwave for about two minutes. Once cooled, mash them and add them to the mashed black beans. Mix together then add the remaining vegetables and mix well.
  4. Add the oatmeal, breadcrumbs, seasoning and salsa. Mix together until combined. Add the flour and mix well. If the mixture is too moist, add more flour and adjust the seasoning, as needed.
  5. Form the mixture into patties and place them on the baking sheets. Bake for about 20 minutes, flipping them halfway through cooking. When the burgers are finished, serve with the Corn Salsa or your favorite topping.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.75
Ingredient
1 can canned black beans
2 cups canned corn
1 diced carrot
½ cups diced celery
1 teaspoon creole seasoning
¼ cups flour
1 clove garlic
2 garlic cloves
2 diced green onions
½ teaspoons black ground pepper
1 teaspoon black ground pepper
1 teaspoon red ground pepper
½ diced jalapeno pepper
1 lime (juice)
¼ cups oatmeal
½ cups diced onion
1 cup panko breadcrumbs
½ cups diced red bell pepper
1 cup salsa
3 mediums diced tomatoes
Price
$0.76
$0.75
$0.11
$0.19
$0.04
$0.04
$0.07
$0.13
$0.16
$0.03
$0.06
$0.06
$0.03
$0.25
$0.11
$0.18
$0.58
$0.37
$1.02
$1.08
$6.03

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Important note for those with gluten intolerance: oats are naturally gluten free, but cross contamination with wheat?in the factory or in the field?is a real possibility. To be on the safe side, look for oats and oat flours that say they are gluten free on the box!

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • If you're following a gluten-free diet, be sure to find a brand of gluten-free panko.

  • get more health tips

Cooking Tips

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • When buying celery, make sure the stalks feel firm and the leaves look fresh. Store in your refrigerator's crisper for up to two weeks.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

Disclaimer

Nutritional Information

Quickview
160k Calories
7g Protein
1g Total Fat
30g Carbs
21% Health Score
Limit These
Calories
160k
8%

Fat
1g
2%

  Saturated Fat
0.3g
2%

Carbohydrates
30g
10%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
999mg
43%

Get Enough Of These
Protein
7g
14%

Vitamin A
2286IU
46%

Vitamin C
25mg
31%

Manganese
0.52mg
26%

Fiber
6g
26%

Folate
79µg
20%

Vitamin B1
0.24mg
16%

Vitamin K
16µg
16%

Potassium
540mg
15%

Phosphorus
131mg
13%

Iron
2mg
12%

Vitamin B3
2mg
11%

Magnesium
45mg
11%

Copper
0.22mg
11%

Vitamin B6
0.22mg
11%

Vitamin B2
0.17mg
10%

Selenium
4µg
7%

Vitamin E
1mg
7%

Calcium
64mg
6%

Zinc
0.85mg
6%

Vitamin B5
0.39mg
4%

covered percent of daily need

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