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.