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
Beef and beans are a perfect match both nutritionally and flavour-wise in these delicious sliders!
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Servings: 14 sliders
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
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.
