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cook beef bean sliders

Bean & Beef Sliders

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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.

cook beef bean sliders

Bean & Beef Sliders

Beef and beans are a perfect match both nutritionally and flavour-wise in these delicious sliders! 
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Course: Main Course
Preparation: Pan Frying
Prep Time: 15 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 35 minutes minutes
Servings: 14 sliders
Author: Andrea Villneff

Ingredients

  • 1 tsp vegetable oil
  • 1 small onion diced
  • 1 -19 oz can black beans drained and rinsed
  • 1/2 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 lb lean ground beef
  • 1 egg
  • 1/4 cup breadcrumbs
  • 1 tsp vegetable oil
  • 14 slider buns toasted
  • Topping: tomatoes, lettuce, onion, ketchup, mustard
Imperial – Metric

Instructions

  • 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.

Video

Nutrition Facts
Bean & Beef Sliders
Serving Size
 
1 slider
Amount per Serving
Calories
119
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Cholesterol
 
32
mg
11
%
Sodium
 
126
mg
5
%
Potassium
 
267
mg
8
%
Carbohydrates
 
12
g
4
%
Fiber
 
4
g
17
%
Sugar
 
1
g
1
%
Protein
 
11
g
22
%
Vitamin A
 
20
IU
0
%
Vitamin C
 
1
mg
1
%
Calcium
 
21
mg
2
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Bean and Beef Sliders Recipe Card with Grocery ListDownload
andrea villneff

Andrea Villneff

Andrea Villneff is a Nutrition and Food Educator, Chef, Professional Home Economist and a strong advocate for food literacy. Andrea created the Cooking 101 program to teach kids in schools how to cook with fresh, local foods. She owns Lime and Lemon Media Inc., a company that specializes in creating delicious recipes, food photography and dynamic recipe videos.

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