Jamaican Black Bean Burgers

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

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Nutritional Information

Amount per serving
  • Calories: 420
  • Calories from fat: 28%
  • Fat: 13g
  • Saturated fat: 2g
  • Monounsaturated fat: 6.9g
  • Polyunsaturated fat: 3.5g
  • Protein: 11.5g
  • Carbohydrate: 69.5g
  • Fiber: 10.7g
  • Cholesterol: 5mg
  • Iron: 4mg
  • Sodium: 828mg
  • Calcium: 131mg

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

  1. 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.
  2. 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.
  3. 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.
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