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The Simplest Bean Burgers (Mark Bittman) Recipe

The Simplest Bean Burgers (Mark Bittman) Recipe

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The Simplest Bean Burgers (Mark Bittman)

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Ingredients

Count

Nutrition

Calories

Total time

Minutes

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Ingredients:

Serving

2 cups well-cooked beans (can be white, black, or red beans or chickpeas or lentils) or 14 oz beans, drained (can be white, black, or red beans or chickpeas or lentils)
1 medium onion, quartered
1/2 cup soy flakes (preferably not instant
1 tbsp mixed spice , of your choice (for ex ample 1 tbsp chili powder or a mix of cumin , smoked paprika
1 tsp minced garlic
salt & freshly ground black pepper
1 egg
bean-cooking liquid (or other liquid wine, cream, milk, water, ketchup, etc.) or stock (or other liquid wine, cream , milk , water , ketchup
extra virgin olive oil

Directions:

Combine the beans, onion, oats, spices, salt, pepper, and egg in a food processor and pulse until chunky but not puréed, adding a little liquid if necessary (this is unlikely but not impossible) to produce a moist but not wet mixture. Let the mixture rest for a few minutes if time allows.
With wet hands, shape into whatever size patties you want and again let rest for a few minutes if time allows. (You can make the burger mixture or even shape the burgers up to a day or so in advance. Just cover tightly and refrigerate, then bring everything back to room temperature before cooking.) Film the bottom of a large nonstick or well-seasoned cast-iron skillet with oil and turn the heat to medium. A minute later, add the patties. Cook until nicely browned on one side, about 5 minutes; turn carefully and cook on the other side until firm and browned.
Serve on buns with the usual burger fixings. Or cool and refrigerate or freeze for later use.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	90.59 Kcal (379 kJ)
Calories from fat	30.05 Kcal
		% Daily Value*
Total Fat	3.34g	5%
Cholesterol	40.92mg	14%
Sodium	28.86mg	1%
Potassium	195.06mg	4%
Total Carbs	11.92g	4%
Sugars	6.12g	24%
Dietary Fiber	2.56g	10%
Protein	4.29g	9%
Vitamin C	12.1mg	20%
Iron	1.7mg	9%
Calcium	82mg	8%

Amount Per 100 g
Calories	67.84 Kcal (284 kJ)
Calories from fat	22.51 Kcal
		% Daily Value*
Total Fat	2.5g	5%
Cholesterol	30.65mg	14%
Sodium	21.62mg	1%
Potassium	146.09mg	4%
Total Carbs	8.93g	4%
Sugars	4.58g	24%
Dietary Fiber	1.91g	10%
Protein	3.21g	9%
Vitamin C	9mg	20%
Iron	1.3mg	9%
Calcium	61.4mg	8%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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