Black Bean Burgers

Delicious and full of plant protein, these black bean burgers make eating less meat even more satisfying.

Tirada Nafarada

25 daqiiqo

Wadarta Waqtiga

$0.64

Qiimaha Nafar Walba*

Heerkulka:	Kul sarreeya
Tirada Dadka:	1 beegar
Waqtiga diyaarinta:	15 daqiiqo
Waqtiga karinta:	10 daqiiqo
Wadarta waqtiga:	25 daqiiqo
Qalabka:	Baaquliga cuntada lagu qaso Birtaabada cunto shiilida oo weyn
Maacuunta:	Fargeeto Qaaddada lagu walaaqo cuntada Koobka iyo qaaddooyinka cuntada lagu cabbiro

Soo-jeedinta Tirada Dadka:

Recipe sourced from MyPlate.gov

* Qiimaha iyo helitaanka maaddooyinka cuntada way kala duwanaan karaan marka loo eego gobollada kala duwan ee Ohio. Macluumaadka qiimaha nafar kasta waa in loo isticmaalo hagis guud ahaan marka la tixgelinayo kharashka cuntada.

Xaqiiqooyinka Nafaqada

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Maaddooyinka

1 15.5 ounce can no salt added black beans, drained and rinsed

2 ukun oo waaweyn

1/2 cup brown rice, cooked

2 green onions, minced

2 tablespoons chopped fresh cilantro

1 clove garlic, minced, OR 1 teaspoon garlic powder

1/4 qaaddo oo sactar la qalajiyay ah

1/2 qaaddo oo cusbo ah

1/2 qaaddo oo filfil ah

1 qaaddo oo saliid saytuun ah AMA saliida cadeey ah

4 whole wheat buns

Tilmaamaha

Kahor inta aadan hawsha bilaabin, dhaq gacmahaaga, sagxadaha, maacuunta, gasacadaha korkooda, miraha, iyo khudaarta.
Add beans to a bowl and mash with a fork until beans begin to smash and stick together. Ku dar ukumaha oo si fiican isugu walaaq.
Add precooked rice, green onion, cilantro, garlic, oregano, salt, and black pepper and mix until well combined.
Divide the mixture into 4 portions and form each portion into a patty about 3/4 to 1 inch thick.
Place a large frying pan on the stove on high heat. When the frying pan is hot, add oil. Add patties and cook 4 to 5 minutes per side until browned on both sides and heated throughout. Serve on a whole wheat buns.

Talooyinka

Use old-fashioned rolled oats, leftover cooked barley, or Panko as a substitute for prepared rice.
These burgers are great with your favorite burger toppings! Top with your favorite sauce and vegetables such as lettuce, tomato, and onion. Add some cheese to get some dairy in your day.

Cuntooyinka Soo jiidashada Leh
Maaddooyinka