Black Bean Burgers
Flavored with scallions, garlic and spices, these are sure to please the whole family.
Recipe Source: Choose MyPlate
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 |