Beef and beans are a perfect match both nutritionally and flavour-wise in these delicious sliders! The protein from the beef and the fibre from the beans makes a dynamite combination that helps keep you feeling fuller for longer. Both beef and beans provide iron – beef provides heme iron while beans provide non-heme iron.
Bean & Beef Sliders
Ingredients:
- 1 tsp (5 mL) vegetable oil
- 1 small onion, diced
- 1 can (19 oz/540 mL) canned black beans, drained and rinsed
- 1/2 tsp (2 mL) garlic powder
- 1/2 tsp (2 mL) EACH salt and pepper
- 1 lb (500 g) Lean Ground Beef
- 1 egg
- 1/4 cup (60 mL) breadcrumbs
- 1 tsp (5 mL) vegetable oil
- 14 slider buns, toasted
- Toppings: tomatoes, lettuce, onion, ketchup, mustard
Directions:
- Heat oil in a medium-sized nonstick skillet. Cook onion for 3 minutes. Meanwhile, mash beans using a fork and add them to the skillet. Turn to low and cook for 3 minutes, stirring in garlic powder, salt and pepper. Set aside to cool.
- Combine beef, egg, breadcrumbs and cooled bean mixture in a large bowl. To make sliders use your hands to form 1/4 cup (60 mL) of the beef and bean mixture into 14 patties that are about 1 inch (2.5 cm) thick and 2 inches (5 cm) wide.
- Add patties to lightly oiled hot nonstick skillet or grill pan. Cook over medium-high heat for approximately 6 minutes per side, until a digital instant read thermometer inserted sideways into each patty reads 160°F (71°C). Burger’s done at 71!
- Place sliders on toasted slider buns and top with your burger toppings.
Serves 14.
Shopping List:
- Vegetable oil
- 1 small cooking onion
- 1 can (19 oz/540 mL) black beans
- Garlic powder
- 1 lb (500 g) lean ground beef
- 1 egg
- Dry breadcrumbs
- 14 slider buns
- 1 tomato
- Lettuce
- 1 red onion
- Ketchup
- Mustard
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