Our Homemade Quick Black Bean Burger

Our Homemade Quick Black Bean Burger Recipe
Photo: Becky Luigart-Stayner; Styling: Sabrina Bone
Serve this meatless black bean burger on a bun with hot sauce-spiked ketchup, spinach leaves, tomato, a slice of Monterey Jack cheese, avocado slices, and onion.

Yield:

4 patties (serving size: 1 patty)

Recipe from

Cooking Light

Nutritional Information

Calories 182
Fat 12.3 g
Satfat 1.3 g
Monofat 6.7 g
Polyfat 3.6 g
Protein 6.6 g
Carbohydrate 15.6 g
Fiber 4.6 g
Cholesterol 53 mg
Iron 2 mg
Sodium 448 mg
Calcium 103 mg

Ingredients

1 (2-ounce) hamburger bun, torn into pieces
3 tablespoons olive oil, divided
2 teaspoons chopped garlic
1 (15.25-ounce) can black beans, rinsed and drained
1 teaspoon grated lime rind
3/4 teaspoon chili powder
1/2 teaspoon chopped fresh oregano
1/4 teaspoon salt
1 large egg, lightly beaten
1 large egg white, lightly beaten

Preparation

1. Place bun in a food processor; process 4 times or until crumbs measure about 1 cup. Transfer to a bowl.

2. Combine 1 tablespoon oil, garlic, and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with breadcrumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions (about 1/3 cup mixture per portion), shaping each into a 3-inch patty.

3. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add patties to pan; reduce heat to medium, and cook 4 minutes or until bottom edges are browned. Carefully turn patties over; cook 3 minutes or until bottom edges are done.

Note:

Nutrition analysis does not include toppings.

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Kathy Kitchens Downie, RD,

Cooking Light

November 2009
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