recipe

Spicy Bean Burgers with Avocado Salsa

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Spicy Bean Burgers with Avocado Salsa

Description:
Spicy Bean Burgers with Avocado Salsa is a delightful vegetarian dish that combines the earthy flavors of black beans and spices with the creamy richness of avocado salsa. This dish is a popular choice for those looking to enjoy a hearty and satisfying meal without meat. The spicy bean patties are packed with protein and fiber, while the avocado salsa adds a refreshing and creamy contrast.

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History:
The origin of bean burgers can be traced back to various vegetarian and vegan movements that gained momentum in the 20th century. As more people started adopting plant-based diets, the need for flavorful and satisfying alternatives to meat burgers became apparent. Bean burgers emerged as a versatile and tasty option.

Components:
For the Spicy Bean Patties:

  • 2 cans (15 ounces each) of black beans, drained and rinsed
  • 1 cup breadcrumbs
  • 1/2 cup finely chopped onion
  • 1/2 cup finely chopped red bell pepper
  • 2 cloves garlic, minced
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 teaspoon paprika
  • Salt and pepper to taste
  • 1 egg (or a flaxseed egg for a vegan option)
  • Cooking oil for frying

For the Avocado Salsa:

  • 2 ripe avocados, diced
  • 1/4 cup diced red onion
  • 1/4 cup diced tomato
  • 1/4 cup chopped cilantro
  • 1 jalapeño pepper, finely chopped (remove seeds for milder salsa)
  • Juice of 1 lime
  • Salt and pepper to taste

Preparation Steps:
Spicy Bean Patties:

  1. In a large mixing bowl, mash the black beans with a fork or potato masher until mostly smooth, leaving some chunks for texture.
  2. Add the breadcrumbs, chopped onion, red bell pepper, minced garlic, chili powder, cumin, paprika, salt, and pepper to the mashed beans. Mix well.
  3. Beat the egg and add it to the mixture. Mix until everything is well combined. If you’re going for a vegan option, prepare a flaxseed egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water) and use that instead.
  4. Form the mixture into burger patties. You should be able to make 4-6 patties, depending on your preferred size.
  5. Heat a skillet over medium-high heat and add a little cooking oil. Once hot, place the patties in the skillet and cook for about 4-5 minutes on each side, or until they are nicely browned and heated through.

Avocado Salsa:

  1. In a separate bowl, combine the diced avocados, red onion, tomato, cilantro, and jalapeño pepper.
  2. Squeeze the lime juice over the mixture and gently toss everything together.
  3. Season with salt and pepper to taste.

Serve:
Place a spicy bean patty on a bun of your choice and top it with a generous spoonful of avocado salsa. You can also add lettuce, tomato, or any other desired toppings. Serve with your favorite side dishes, such as sweet potato fries or a crisp salad.

Time Needed:
The preparation time for Spicy Bean Burgers with Avocado Salsa is approximately 30-40 minutes, depending on your cooking skills. This includes the time needed for chopping, mixing, and cooking the bean patties. It’s a relatively quick and straightforward recipe, making it perfect for a weeknight dinner or a weekend treat.

Enjoy your delicious and nutritious Spicy Bean Burgers with Avocado Salsa!

Nutrition Facts for Spicy Bean Burgers with Avocado Salsa

Here’s the approximate nutrition information for one serving of Spicy Bean Burgers with Avocado Salsa. Please note that these values can vary based on specific brands of ingredients used and portion sizes.

Calories:

  • Spicy Bean Patty: Approximately 250-300 calories
  • Avocado Salsa (1/4 cup): Approximately 80-100 calories
  • Bun (if used): Approximately 120-150 calories

Total Fat:

  • Spicy Bean Patty: 8-10 grams
  • Avocado Salsa (1/4 cup): 6-8 grams
  • Bun (if used): 1-3 grams

Saturated Fat:

  • Spicy Bean Patty: 1-2 grams
  • Avocado Salsa (1/4 cup): 1-2 grams
  • Bun (if used): 0.2-0.5 grams

Trans Fat:

  • Minimal to none if using healthy cooking methods and choosing low-trans-fat ingredients.

Cholesterol:

  • Spicy Bean Patty: 0-20 milligrams (depending on whether you use an egg or a flaxseed egg)
  • Avocado Salsa (1/4 cup): 0 milligrams
  • Bun (if used): 0-5 milligrams

Sodium:

  • Spicy Bean Patty: 350-450 milligrams (varies based on seasoning)
  • Avocado Salsa (1/4 cup): 0-5 milligrams
  • Bun (if used): 150-300 milligrams

Total Carbohydrates:

  • Spicy Bean Patty: 35-45 grams
  • Avocado Salsa (1/4 cup): 4-6 grams
  • Bun (if used): 25-40 grams

Dietary Fiber:

  • Spicy Bean Patty: 7-9 grams
  • Avocado Salsa (1/4 cup): 2-4 grams
  • Bun (if used): 1-3 grams

Sugars:

  • Spicy Bean Patty: 2-3 grams
  • Avocado Salsa (1/4 cup): 1-2 grams
  • Bun (if used): 3-5 grams

Protein:

  • Spicy Bean Patty: 10-12 grams
  • Avocado Salsa (1/4 cup): 1-2 grams
  • Bun (if used): 4-6 grams

Vitamins and Minerals:

  • This recipe is a good source of dietary fiber, potassium, vitamin C (from the salsa), and various B vitamins. The exact amounts can vary based on ingredients and portion sizes.

Health Information:

  • Spicy Bean Burgers with Avocado Salsa can be a healthy and nutritious meal, especially if you choose whole-grain buns or opt for a lettuce wrap instead.
  • It’s high in dietary fiber, which aids in digestion and helps keep you feeling full.
  • The black beans provide plant-based protein, making it a suitable option for vegetarians and vegans.
  • Avocado salsa adds healthy fats, particularly monounsaturated fats, which are good for heart health.
  • The dish is rich in vitamins, minerals, and antioxidants, contributing to overall well-being.
  • Keep in mind that the nutritional values may vary based on specific ingredients and serving sizes, so it’s a good idea to check labels and adjust portion sizes according to your dietary needs and preferences.

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