SWEETCORN AND BLACK BEAN BURGER WITH CHILLI
The Sweetcorn and Black Bean Burger With Chilli offers a delicious mix of creamy, spiced black beans and naturally sweet corn, all brought together into a satisfying vegan patty. This black bean burger contains extra chilli powder and a subtle texture from breadcrumbs. This burger is perfect for those looking for a plant-based meal that’s hearty yet easy to prepare. It is packed with fibre and protein, which is an excellent lunch or dinner option for busy days or relaxed backyard gatherings. It’s a flavourful and golden crust that crisps beautifully in a pan, making it ideal for sandwiches, wraps or serving atop with salad. This Sweetcorn And Black Bean Burger With Chilli also stores and freezes well, making it great for meal prepping ahead. It’s customisable to suit a range of flavour preferences and dietary needs, which works well for both adults and children seeking a wholesome meat-free meal.
RECIPE CATEGORY
Lunch, Dinner
SERVING SIZE
1
CUISINE
Mexican
PREPARATION/TECHNIQUES
Pan-Fry, Prepared in Advance
OCCASION/HOLIDAY
Backyard BBQ, Casual Dinner, Cinco de Mayo, Picnic, Summer
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Dairy-Free, Healthy, High Fibre, Low Fat, Quick & Easy
DISH TYPE
Sandwich
INGREDIENTS
There are the following ingredients for Sweetcorn And Black Bean Burger With Chilli:
- 36 grams | 1.27 ounces | ¼ cup corn kernels
- 43 grams | 1.52 ounces | ¼ cup mashed black beans
- 7 grams | 0.25 ounces | 1 tablespoon breadcrumbs
- 1 gram | 0.05 ounces | ½ teaspoon chilli powder
- 6 grams | 0.21 ounces | 1 teaspoon fine sea salt
- 15 millilitres | 0.51 fluid ounces | 1 tablespoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 150 kilocalories
- Fat: 2.5 grams
- Saturated Fat: 0.3 grams
- Carbohydrate: 27.4 grams
- Sugar: 2.9 grams
- Fibre: 6.1 grams
- Sodium: 2420 milligrams
- Protein: 6.8 grams
- Calcium: 45 milligrams
- Potassium: 330 milligrams
- Iron: 2.8 milligrams
PREPARATION
These steps are followed for the preparation of Sweetcorn And Black Bean Burger With Chilli:
- Mash The Black Beans: In a mixing bowl, mash the black beans until mostly smooth, with some texture remaining.
- Add Corn And Seasoning: Stir in the corn kernels, chilli powder and salt. Mix well to combine.
- Incorporate Breadcrumbs: Add the breadcrumbs and stir until the mixture becomes thick and easy to mould.
- Rest The Mixture: Let the mixture rest for 3 to 5 minutes to allow the breadcrumbs to absorb excess moisture.
- Shape The Patty: Form the mixture into a single patty using your hands. If it’s too loose, add a touch more breadcrumbs.
- Pan-Fry The Burger: Heat olive oil in a non-stick pan over medium heat. Cook the patty for 3 to 4 minutes on each side until golden and crisp.
- Serve Hot: Enjoy in a toasted bun, lettuce wrap or over a salad with your favourite toppings.
PREPARATION TIME
6 minutes
COOKING TIME
8 minutes
TIPS
Here are some helpful tips for Sweetcorn And Black Bean Burger With Chilli:
- Drain Beans Thoroughly: Excess water can make the burger fall apart. Pat beans dry before mashing.
- Use Soft Breadcrumbs: They help absorb moisture and keep the texture light.
- Let It Sit: Resting allows the breadcrumbs to bind the ingredients properly.
- Add Oil Lightly: A small amount of oil helps crisp the outside without making it greasy.
- Flip Gently: Use a flat spatula and turn the burger slowly to avoid breaking it.
VARIATIONS
- Herb Boost: Add fresh coriander or parsley for brightness.
- Cheesy Touch: Stir in 1 tablespoon nutritional yeast for umami depth.
- Citrus Kick: Add ¼ teaspoon lime zest or a dash of juice for tang.
- Smoky Flavour: Swap chilli powder for smoked paprika or chipotle.
- Extra Protein: Include a teaspoon of flaxseed meal or hemp seeds.
- Baking Option: Bake at 180° Celsius for 20 minutes and flip halfway for a lighter version.
PREPPING AND STORAGE
- Make Ahead: Prepare the mixture and refrigerate up to 24 hours before cooking.
- Refrigerate Leftovers: Store cooked patties in the refrigerator for up to 3 days in an airtight container.
- Freeze Uncooked Patties: Shape and layer them between parchment paper and freeze them in a container. Use within 1 month.
