Black Bean Burgers

Flavored with scallions, garlic and spices, these are sure to please the whole family.

Ingredients

• 1 can 15.5 ounce low-sodium black beans (drained and rinsed with cold water)
• 1 large egg
• 1/2 cup cooked brown rice
• 2 scallions (green and white minced about 1/4 cup)
• 2 tablespoon
• Chopped fresh cilantro (or basil leaves or a combination)
• 1 clove garlic (peeled and minced)
• 1/4 teaspoon dried oregano or basil
• 1 teaspoon vegetable oil
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 4 whole-wheat buns

Directions

Step 1

Add beans to a bowl and mash with a fork until chunky. Add the egg and mix well.

Step 2

Add precooked rice, scallions, garlic and oregano, salt and pepper and mix until well combined.

Step 3

Divide the mixture into 4 portions and form each portion into a patty about ¾ to 1 inch thick.

Step 4

Place a large skillet on the stove on high heat. When the skillet is hot, add oil. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout. Place on a whole wheat bun.

Notes

Try using old-fashioned rolled oats, leftover cooked barley or Panko breadcrumbs instead of prepared rice. Serve with your favorite toppings such as lettuce, tomato, guacamole, salsa, low-fat cheese, or low-fat yogurt.

Utensils Needed

• Knife
• Cutting board
• Fork
• Mixing bowl
• Skillet
• Spatula
• Serving plates

NUTRITION FACTS

Serving Size: 3 oz patty

Nutrients	Amount
Calories	274
Total Fat	5 g
Saturated Fat	1 g
Cholesterol	53 mg
Sodium	668 mg
Total Carbohydrates	47 g
Dietary Fiber	12 g
Total Sugars	4g
Added Sugars	3 g
Protein	13 g