Photo: Amirali Mirhashemian
Estimated Nutrition (whole recipe, rough)
507
Calories
42g
Protein
22g
Fat
34g
Carbs
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Black Bean | 1/2 cup canned (120g) drained | 114 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 can (540 mL/19 oz) low sodium black beans, drained and rinsed
- 125 mL (½ cup) finely chopped onion
- 3 cloves garlic, minced
- 30 mL (2 tbsp) Dijon mustard
- 5 mL (1 tsp) ground cumin
- 7 mL (½ tbsp) paprika
- 2 mL (½ tsp) salt
- 1 mL (¼ tsp) black pepper
- 1 egg
- 454 g (1 lb) extra lean ground beef
Directions
1
Preheat the oven to 200 °C (400 °F) and line a baking sheet with aluminum foil.
2
In a large bowl, mash black beans with a fork or a potato masher.
3
To the same bowl, mix in onion, garlic, mustard, cumin, paprika, salt, pepper, and egg.
4
Add ground beef and mix thoroughly. Firmly form into 8 burger patties and place onto the baking sheet.
5
Bake for 15 to 17 minutes. Use a digital food thermometer to check that the burgers have reached an internal temperature of 74 °C (165 °F).
By Health Canada ·
Recipe sourced from
food_guide_canada