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Black Bean Burger
Yield: Makes 6 burgers
Ingredients:
1
can (about 15 ounces) black beans, rinsed and drained, divided
1/3
cup green onion tops
1/4
cup plain dry bread crumbs
1/4
cup corn
1/4
cup chopped roasted red pepper
1
egg white
2
tablespoons chopped fresh basil
1
teaspoon onion powder
1
teaspoon dried oregano
1/2
teaspoon baking powder
1/2
teaspoon salt
1/2
teaspoon ground cumin
1/2
teaspoon black pepper, or more to taste
Nonstick cooking spray
6
whole wheat hamburger buns
Salsa (optional)
Avocado slices (optional)
Preparation:
1.
Place half the beans in bowl of food processor fitted with metal blade. Add remaining ingredients except buns, salsa, avocado and reserved beans. Pulse 30 to 40 seconds until mixture begins to hold together. Add remaining beans; pulse 3 to 4 times until just mixed. Let sit 20 minutes at room temperature for flavors to develop.
2.
Preheat oven to 350°F.
3.
Shape mixture into 6 patties (about 1/4 cup each). Spray 12-inch skillet with cooking spray and place over medium heat. Add 4 patties; cook, covered, 4 to 5 minutes or until browned. Spray tops of patties with cooking spray; turn and cook other side 4 to 5 minutes or until browned. Repeat with remaining patties.
4.
For firmer patties, place browned patties on baking sheet; bake 12 to 15 minutes. Or, for moister patties, serve after pan-frying. Serve between buns topped with salsa and avocado slices, if desired.
Tip
Patties are very tender and can break, so use 2 spatulas for support when you flip them.
Nutritional Information:
| Serving Size: 1 sandwich | |
| Sodium | 696 mg |
| Protein | 7 g |
| Fiber | 6 g |
| Carbohydrate | 31 g |
| Saturated Fat | <1 g |
| Total Fat | 2 g |
| Calories from Fat | 9 % |
| Calories | 149 |
Dietary Exchange:
| Starch | 2 |
This recipe appears in:
Mexican
