Smoky Black Bean Burgers

1. Mix ground flax seed and water together in a small bowl. Let sit to thicken, about 5 minutes.

2. Mix flax mixture, black beans, panko bread crumbs, garlic, salt, Worcestershire sauce, and liquid smoke together in a bowl until combined. Form batter into 4 patties; arrange on a plate. Chill in refrigerator until set, about 30 minutes.

3. Spray a skillet with cooking spray; place patties in skillet over medium heat. Cook until browned, about 5 minutes per side.

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Nutrient	Quantity
Total fats	4.1451 g
Protein	63.0154 g
Carbohydrates	184.0228 g
Energy	1002.9141 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.8092 g
Water	84.9141 g
Aspartic acid	7.6147 g
Calcium, Ca	376.7199 mg
Lutein + zeaxanthin	4.56 g
Fiber, total dietary	45.1455 g
Carotene, beta	3.805 g
Niacin	5.7667 mg
Vitamin A, RAE	0.425 g
Arginine	3.9077 g
Riboflavin	0.5756 mg
Glutamic acid	9.6049 g
Sodium, Na	99.2415 mg
Total lipid (fat)	4.1451 g
Manganese, Mn	3.1333 mg
Proline	2.6672 g
Fatty acids, total saturated 16:0	1.0002 g
Choline, total	194.0529 mg
Sugars, total	7.0487 g
Serine	3.4232 g
Fatty acids, total saturated 10:0	0.0001 g
Fatty acids, total saturated 18:0	0.064 g
Vitamin B-6	0.8688 mg
Selenium, Se	9.7758 g
Ash	10.7169 g
Fatty acids, total saturated 18:1 undifferentiated	0.3581 g
Pantothenic acid	2.6327 mg
Phenylalanine	3.4027 g
Copper, Cu	2.4752 mg
Thiamin	2.6297 mg
Retinol	0.085 g
Methionine	0.9476 g
Iron, Fe	15.1024 mg
Carbohydrate, by difference	184.0228 g
Phosphorus, P	1033.4981 mg
Folate, total	1292.1643 g
Alanine	2.6362 g
Valine	3.2954 g
Fatty acids, total saturated 18:2 undifferentiated	0.9725 g
Glycine	2.4579 g
Carotene, alpha	0.085 g
Fatty acids, total saturated 14:0	0.0029 g
Zinc, Zn	10.6672 mg
Isoleucine	2.7813 g
Fatty acids, total polyunsaturated	1.7817 g
Leucine	5.0264 g
Vitamin A, IU	56.4303 IU
Folate, DFE	1292.1643 g
Tryptophan	0.7466 g
Vitamin C, total ascorbic acid	2.041 mg
Tyrosine	1.7708 g
Vitamin K (phylloquinone)	16.4239 g
Fatty acids, total saturated	1.0672 g
Histidine	1.7514 g
Fatty acids, total monounsaturated	0.3581 g
Threonine	2.6486 g
Folate, food	1292.1643 g
Cryptoxanthin, beta	0.255 g
Vitamin E (alpha-tocopherol)	0.62 mg
Magnesium, Mg	500.1051 mg
Lysine	4.3216 g
Potassium, K	4393.4033 mg
Cystine	0.6855 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Salt	0.5 teaspoon	0	0	0
Garlic	1 clove	4.47	0.9918	0.015
Worcestershire sauce	0.5 tablespoon	6.63	1.6541	0
Water	3 tablespoons	0	0	0
cooking spray	0	0	0	0
black bean	1 can	991.8141	181.3769	4.1301
liquid smoke flavoring	0 teaspoon	0	0	0
flax seed	1 tablespoon	0	0	0
panko bread crumb	0.25 cup	0	0	0