Blended Sliders

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.

DifficultyBeginner

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Yields14 Servings
Prep Time15 minsCook Time20 minsTotal Time35 mins

 1 tsp vegetable oil
 1 small onion, diced
 2 cups canned black beans, drained and rinsed
 ½ tsp garlic powder
 ½ tsp EACH salt and pepper
 1 lb. (500 g) Lean ground Beef
 1 egg
 ¼ cup breadcrumbs
 1 tsp vegetable oil
 14 slider buns, toasted
 Toppings: tomatoes, lettuce, onion, ketchup, mustard

1

In a medium-sized nonstick skillet heat oil. Cook onions for 3 minutes. Mash beans in a medium-sized bowl using a fork and add them to the pan with onions. Turn to low and cook for 3 minutes stirring in garlic powder, salt and pepper. Set aside to cool.

In a large bowl mix together beef, egg, breadcrumbs and bean mixture until well combined. To make sliders use your hands to form ¼ cup (60 mL) of the beef and bean mixture into 14 patties that are about 1 inch (2.5 cm) thick and 2 inches (5 cm) wide.

Add patties to lightly oiled hot nonstick skillet or grill pan. Cook over medium-high heat for approximately 6 minutes per side, until a digital instant read thermometer inserted sideways into each patty reads 160°F (71° C). Burger done at 71!

Place sliders on toasted slider buns and top with your favourite burger toppings.

Ingredients

 1 tsp vegetable oil
 1 small onion, diced
 2 cups canned black beans, drained and rinsed
 ½ tsp garlic powder
 ½ tsp EACH salt and pepper
 1 lb. (500 g) Lean ground Beef
 1 egg
 ¼ cup breadcrumbs
 1 tsp vegetable oil
 14 slider buns, toasted
 Toppings: tomatoes, lettuce, onion, ketchup, mustard

Directions

1

In a medium-sized nonstick skillet heat oil. Cook onions for 3 minutes. Mash beans in a medium-sized bowl using a fork and add them to the pan with onions. Turn to low and cook for 3 minutes stirring in garlic powder, salt and pepper. Set aside to cool.

In a large bowl mix together beef, egg, breadcrumbs and bean mixture until well combined. To make sliders use your hands to form ¼ cup (60 mL) of the beef and bean mixture into 14 patties that are about 1 inch (2.5 cm) thick and 2 inches (5 cm) wide.

Add patties to lightly oiled hot nonstick skillet or grill pan. Cook over medium-high heat for approximately 6 minutes per side, until a digital instant read thermometer inserted sideways into each patty reads 160°F (71° C). Burger done at 71!

Place sliders on toasted slider buns and top with your favourite burger toppings.

Blended Sliders
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