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Beef and bean burger (Dinner)

Beef and bean burger (from Canada's food guide)


This burger uses beans and beef to give you the best of both worlds! Serve with a salad to add crunch and colour.


Prep time: 20 min

Cook time: 15 min

Servings: 8

Freezer-friendly

Kid-friendly


Ingredients

  • 1 can (540 mL/19 oz) low sodium black beans, drained and rinsed

  • 125 mL (½ cup) finely chopped onion

  • 3 cloves garlic, minced

  • 30 mL (2 tbsp) Dijon mustard

  • 5 mL (1 tsp) ground cumin

  • 7 mL (½ tbsp) paprika

  • 2 mL (½ tsp) salt

  • 1 mL (¼ tsp) black pepper

  • 1 egg

  • 454 g (1 lb) extra lean ground beef


Directions

  1. Preheat the oven to 200 °C (400 °F) and line a baking sheet with aluminum foil.

  2. In a large bowl, mash black beans with a fork or a potato masher.

  3. To the same bowl, mix in onion, garlic, mustard, cumin, paprika, salt, pepper, and egg.

  4. Add ground beef and mix thoroughly. Firmly form into 8 burger patties and place onto the baking sheet.

  5. Bake for 15 to 17 minutes. Use a digital food thermometer to check that the burgers have reached an internal temperature of 74 °C (165 °F).


Tips

  • Create a “make your own burger” bar and have your kids add their own toppings.

  • The burger patties will keep their form better because the beans are mashed.

  • Half the size of the burger to make mini sliders and serve as an appetizer.

  • Tightly wrap and freeze leftover burger patties for up to 4 months.


Recipe developed by the Food Innovation and Research Studio at George Brown College for the Guelph Family Health Study’s cookbook and Health Canada.


Source: © All rights reserved. Canada’s Food Guide: Recipes. Health Canada. Reproduced with permission from the Minister of Health, 2022.

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2 commentaires


The taste is pretty good. My son likes it.

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