{"id":5296,"date":"2019-03-18T14:06:21","date_gmt":"2019-03-18T18:06:21","guid":{"rendered":"https:\/\/web.uri.edu\/snaped-draft\/?p=5296"},"modified":"2025-10-31T10:49:24","modified_gmt":"2025-10-31T14:49:24","slug":"black-bean-burger","status":"publish","type":"post","link":"https:\/\/web.uri.edu\/community-nutrition\/black-bean-burger\/","title":{"rendered":"Black Bean Burger"},"content":{"rendered":"
\n
\n

Black Bean Burgers\/ Hamburguesas de Frijol Negro\/ Hamb\u00farguer
\nde Feij\u00e3o Preto<\/h1>\n

Download Recipe\/ Print Recipe<\/a>
\n <\/p>\n<\/div>\n

\"\"<\/div>\n<\/div>\n

English<\/h1><\/p>\n

Servings per recipe: 4
\nServing size: 1 burger
\nPrep time: 10 minutes
\nCook time: 20 minutes
\nCost: $4.81 per recipe\/ $1.20 per serving<\/p>\n

Ingredients<\/h2>\n
    \n
  • Nonstick cooking spray (optional)<\/li>\n
  • 1 (15.5 ounce) can low-sodium black beans, drained and rinsed <\/span><\/li>\n
  • 1 cup shredded reduced fat cheddar cheese <\/span><\/li>\n
  • \u00bd cup whole wheat bread crumbs <\/span><\/li>\n
  • \u2153 cup chopped red bell pepper <\/span><\/li>\n
  • \u00bc cup chopped fresh cilantro <\/span><\/li>\n
  • 1 large egg, lightly beaten <\/span><\/li>\n
  • 1 tablespoon chili powder <\/span><\/li>\n
  • 4 cloves garlic, minced <\/span><\/li>\n<\/ul>\n

    Directions<\/h2>\n
      \n
    1. Preheat oven to 375\u00b0F or spray skillet with non-stick cooking spray if using stove top.<\/li>\n
    2. Mash half of the black beans with a potato masher. <\/span><\/li>\n
    3. Add rest of beans, cheese, whole wheat bread crumbs, red pepper, cilantro, egg, chili powder, and garlic. <\/span><\/li>\n
    4. Work mixture together with your hands until it holds together easily. <\/span><\/li>\n
    5. Shape into 4 patties. Place on baking sheet and bake for 8 minutes on each side. If using stove top, cook for 4 minutes on each side. <\/span><\/li>\n<\/ol>\n

      Money Saving Tip<\/h1>

      Beans, canned tuna, peanut butter, and eggs are good, low-cost sources of protein.<\/p><\/div><\/section><\/section>

      Spanish<\/h1><\/p>\n

      Porciones por receta: 4
      \nTama\u00f1o de porci\u00f3n: 1 hamburguesa
      \nTiempo de preparaci\u00f3n: 10 minutos
      \nTiempo de cocci\u00f3n: 20 minutos
      \nCosto: $4.81 por receta\/ $1.20 por porci\u00f3n<\/p>\n

      Ingredientes<\/h2>\n
        \n
      • Aceite en aerosol (opcional)<\/li>\n
      • 1 lata (15.5 onzas) frijoles negros bajos en sodio, enjuagados <\/span><\/li>\n
      • 1 taza queso cheddar bajo en grasa, rallado <\/span><\/li>\n
      • \u00bd taza pan integral molido <\/span><\/li>\n
      • \u2153 taza piment\u00f3n rojo picado <\/span><\/li>\n
      • \u00bc taza cilantro fresco picado <\/span><\/li>\n
      • 1 huevo grande, un poco batido <\/span><\/li>\n
      • 1 cucharada chili en polvo <\/span><\/li>\n
      • 4 dientes de ajo, picados finamente <\/span><\/li>\n<\/ul>\n

        Preparaci\u00f3n<\/h2>\n
          \n
        1. Precaliente el horno a 375\u00b0F o roc\u00ede un sart\u00e9n con aceite en aerosol si utilizar\u00e1 la estufa.<\/li>\n
        2. Machaque la mitad de los frijoles negros con un pisa papas. <\/span><\/li>\n
        3. Agregue el resto de los frijoles, queso, pan molido, pimiento rojo, cilantro, huevo, chili en polvo y ajo. <\/span><\/li>\n
        4. Trabaje la mezcla con sus manos hasta que se pegue f\u00e1cilmente. <\/span><\/li>\n
        5. Forme en 4 hamburguesas. Coloque sobre una bandeja para hornear y cocine por 8 minutos de cada lado. Si est\u00e1 usando la estufa, cocine por 4 minutos de cada lado. <\/span><\/li>\n<\/ol>\n

          Consejo para ahorrar dinero<\/h1>

          Las habichuelas, el at\u00fan enlatado, la mantequilla de man\u00ed y los huevos son fuentes de prote\u00edna buena y barata. <\/p><\/div><\/section><\/section>

          Portuguese<\/h1><\/p>\n

          Por\u00e7\u00f5es por receita: 4
          \nTempo de prepara\u00e7\u00e3o: 10 minutos
          \nTempo de cozimento: 20 minutos
          \nTamanho da por\u00e7\u00e3o: 1 hamb\u00farguer
          \nCusto: $4.81 por receita, $1.20 por por\u00e7\u00e3o<\/p>\n

          Ingredientes<\/h2>\n
            \n
          • Spray de cozinha antiaderente (opcional)<\/li>\n
          • 1 lata (15,5 on\u00e7as) de feij\u00e3o preto com baixo teor de s\u00f3dio, enxaguado<\/li>\n
          • 1 copo de queijo cheddar com gordura reduzida ralado<\/li>\n
          • \u00bd copo de p\u00e3o integral ralado<\/li>\n
          • 1\u22153 copo de piment\u00e3o vermelho picado<\/li>\n
          • \u00bc copo de coentro fresco picado<\/li>\n
          • 1 ovo grande, levemente batido<\/li>\n
          • 1 colher de sopa de tempero chili<\/li>\n
          • 4 dentes de alho picados<\/li>\n<\/ul>\n

            Modo de Preparo<\/h2>\n
              \n
            1. Pr\u00e9-aque\u00e7a o forno a 375\u00b0F ou unte a frigideira com spray de cozinha antiaderente se for usar o fog\u00e3o.<\/li>\n
            2. Amasse metade do feij\u00e3o preto com um espremedor de batatas.<\/li>\n
            3. Adicione o resto do feij\u00e3o, queijo, p\u00e3o ralado, piment\u00e3o vermelho, coentro, ovo, tempero chili e alho.<\/li>\n
            4. Trabalhe a mistura com as m\u00e3os at\u00e9 formar uma massa consistente.<\/li>\n
            5. Molde em 4 hamb\u00fargueres. Coloque na assadeira e leve ao forno por 8 minutos de cada lado. Se estiver usando o fog\u00e3o, cozinhe por 4 minutos de cada lado.<\/li>\n<\/ol>\n

              <\/section><\/div><\/section>\n","protected":false},"excerpt":{"rendered":"

              Brief description (optional)<\/p>\n","protected":false},"author":581,"featured_media":13575,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[505,13,135],"tags":[52,43],"class_list":["post-5296","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-from-can-to-table","category-main-dish","category-recipe","tag-black-beans","tag-vegetarian"],"acf":[],"_links":{"self":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/5296","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/users\/581"}],"replies":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/comments?post=5296"}],"version-history":[{"count":5,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/5296\/revisions"}],"predecessor-version":[{"id":25614,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/posts\/5296\/revisions\/25614"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/media\/13575"}],"wp:attachment":[{"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/media?parent=5296"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/categories?post=5296"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/web.uri.edu\/community-nutrition\/wp-json\/wp\/v2\/tags?post=5296"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}