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
Preheat the oven to 200 °C (400 °F) and line a baking sheet with aluminum foil.
In a large bowl, mash black beans with a fork or a potato masher.
To the same bowl, mix in onion, garlic, mustard, cumin, paprika, salt, pepper, and egg.
Add ground beef and mix thoroughly. Firmly form into 8 burger patties and place onto the baking sheet.
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.