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Simple Bean Burgers Recipe Video
|Flour||1 Cup (16 tbs)|
|Liquid smoke||1 Teaspoon (colgin)|
|Mexican chili powder||1 Teaspoon|
|Canned beans||29 Ounce (Kidney beans, chili beans(2 141/2 ounce of cans each)|
Calories 361 Calories from Fat 13
% Daily Value*
Total Fat 2 g2.4%
Saturated Fat 0.36 g1.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 937.7 mg39.1%
Total Carbohydrates 69 g23%
Dietary Fiber 12.6 g50.4%
Sugars 1.5 g
Protein 19 g38.4%
Vitamin A 9.1% Vitamin C 6.9%
Calcium 12.8% Iron 33.4%
*Based on a 2000 Calorie diet
1.In a blender blend onion, flour, liquid smoke, oregano, cumin, chili powder and pepper.
2.Now add half of the kidney beans first and save the other half to give it more texture, After its blended, gather the mixture by scraping the sides with the help of a spatula.
3.In a skillet heat oil on medium high and drop 3 or 4 (depending on the size of the skillet) ½ cup quantity lump of the mixture and using the back of a spoon flatten each lump to up to 3 1/4 inch.
4.Let it brown on one side then flip it over and cook on the other side for about a minute or 2. After this is done the next lot of mixture can be cooked on the same skillet.
5.Stuff this in the burger or serve with French fries.