Jamaican Black Bean Burgers

recipe
Plantains pair well with this Caribbean-inspired burger. Cut two peeled, underripe plantains in half lengthwise, and cut each half crosswise into two pieces. Coat with cooking spray; sauté for four minutes on each side or until golden and slightly soft. Sprinkle with 1/4 teaspoon salt.

Yield:

4 servings (serving size: 1 burger)

Recipe from

Cooking Light

Nutritional Information

Calories 420
Caloriesfromfat 28 %
Fat 13 g
Satfat 2 g
Monofat 6.9 g
Polyfat 3.5 g
Protein 11.5 g
Carbohydrate 69.5 g
Fiber 10.7 g
Cholesterol 5 mg
Iron 4 mg
Sodium 828 mg
Calcium 131 mg

Ingredients

4 teaspoons canola oil, divided
2 cups chopped onion
1 cup chopped red bell pepper
2 teaspoons grated peeled fresh ginger
3 garlic cloves, minced
3/4 teaspoon ground allspice
1/2 teaspoon ground coriander
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 cup cooked rice
2/3 cup dry breadcrumbs, divided
1 (15-ounce) can black beans, rinsed and drained
1/4 cup light mayonnaise
4 (1 1/2-ounce) whole wheat hamburger buns, toasted
4 Boston lettuce leaves
4 (1/8-inch-thick) slices red onion

Preparation

Heat 1 teaspoon oil in a large nonstick skillet over medium heat until hot. Add chopped onion, bell pepper, ginger, and garlic; cook 7 minutes or until tender, stirring occasionally. Add allspice, coriander, salt, and red pepper; cook 1 minute, stirring constantly.

Place the onion mixture, rice, 1/3 cup breadcrumbs, and black beans in a food processor; pulse 15 times or until finely chopped. Divide bean mixture into 4 equal portions, shaping each portion into a 1-inch-thick patty. Place remaining 1/3 cup breadcrumbs in a shallow dish, and dredge patties in breadcrumbs. Heat remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add patties to the pan, and cook for 3 minutes on each side or until browned and crisp.

Spread 1 tablespoon mayonnaise on top half of each bun. Place patties on bottom halves of buns; top each serving with 1 lettuce leaf, 1 onion slice, and top half of bun.

Note:

Lorrie Hulston Corvin,

August 2006
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