Black Bean Burgers
Adapted from CooksAid.com
Nutrition Facts
Serving Size | ½ of recipe |
Calories | 454 |
Total Fat | 16 g |
Saturated Fat | 2 g |
Sodium | 980 mg |
Total Carbohydrate | 63 g |
Dietary Fiber | 15 g |
Protein | 17 g |
Servings and Times
Servings | 2 |
Time Saving Tip: Start boiling potatoes for potato salad before preparing burgers.
Ingredients and Preparation
Ingredients | Measures |
---|---|
Black beans, rinsed and drained | 1 (15-ounce) can |
Red onion, chopped + extra slices | ¼ |
Breadcrumbs | ¼ cup |
Jerk seasoning | 1 teaspoon |
Canola oil | 1 tablespoon |
Reduced-fat mayonnaise | 2 tablespoons |
Whole-wheat burger buns, toasted | 2 |
Lettuce leaves | 2 |
- Directions
- In a medium bowl, mash beans with a fork into a paste-like consistency. Stir in onions, breadcrumbs, and jerk seasoning. Form bean mixture into 2½-inch thick patties.
- Heat oil in a large nonstick skillet over medium to medium-high heat. Add patties to pan, and cook for about 3-5 minutes on each side, until browned and crisp.
- Spread 1 tablespoon mayonnaise on one side of each bun. Arrange burgers, red onion slices, and lettuce leaves on buns, and serve.
Exchanges
3 starches; 2.5 fats; 1.5 very lean meat substitutes; 1 vegetable
Side Suggestions: Quick Potato Salad
Boil 2 peeled Yukon gold potatoes for 20-25 minutes, until tender. Let cool for a few minutes and then cut into ½-inch cubes. Gently toss potato cubes with a mixture of 1 tablespoon diced red onion, 1 tablespoon diced dill pickle, 1 tablespoon reduced-fat mayonnaise, and 1 teaspoon Dijon or other brown mustard. Season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 173 calories; 35 g carbohydrate; 3 g protein; 2.5 g fat (0.5 g sat); 3 g fiber; 444 mg sodium. Exchanges: 1.5 starches; 0.5 fat.