Beef and beans are a perfect match both nutritionally and flavour-wise in these delicious sliders! The protein from the beef and the fibre from the beans makes a dynamite combination that helps keep kids feeling fuller for longer.
Beef and beans are a perfect match both nutritionally and flavour-wise in these delicious sliders! The protein from the beef and the fibre from the beans makes a dynamite combination that helps keep you feeling fuller for longer. Both beef and beans provide iron – beef provides heme iron while beans provide non-heme iron.
Check out this recipe below, or take a look at our eBook Let’s Pack it with Protein for more lunch recipes.
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Beef & Beans Sliders
- Prep Time: 15 mins
- Cook Time: 24 mins
- Total Time: 39 mins
- Yield: Serves 7 1x
Ingredients
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1 can (19 oz/540 mL) black beans, drained and rinsed
2 tsp (10 mL) oil, divided
1 small onion, diced
½ tsp (2 mL) garlic powder
½ tsp (2 mL) EACH salt and pepper
1 egg
¼ cup (60 mL) dry bread crumbs
1 lb (500 g) Lean Ground Beef
14 slider buns, toasted if desired
Toppings (as desired):
sliced tomatoes, lettuce, sliced onion, ketchup, mustard
Instructions
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Mash beans with a fork in a bowl. Heat 1 tsp (5 mL) of the oil over medium heat in a nonstick skillet; cook onions, stirring, for 3 minutes, until softened. Add beans, garlic powder, salt and pepper; reduce heat to low and cook, stirring often, for 3 minutes, until flavours are blended. Let cool completely.
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Combine egg, bread crumbs and bean mixture in a large bowl. Gently mix in beef with a fork (careful not to over-mix). Scoop about ¼ cup (60 mL) of the beef mixture and form into fourteen 1-inch (2.5 cm) thick patties, about 2 inches (5 cm) in diameter.
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Heat remaining oil over medium-high heat in clean nonstick skillet or grill pan. Pan-fry patties, in batches as necessary, for about 12 minutes, turning twice or more, until a digital instant-read thermometer inserted sideways into each patty reads 160°F (71° C).
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Place sliders on buns with toppings, as desired.
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