Vegetarian Black Bean Burgers
Over the last decade, veggie burgers have become a mainstay on menus. This one outshines restaurant fare and is high in fiber.
- 1 can (15 ounces) black beans, drained, rinsed and mashed
- 1/4 cup finely chopped onion
- 1/3 cup whole kernel corn
- 1/4 cup thick and chunky salsa
- 1 garlic clove, pressed
- 2 tablespoons snipped fresh cilantro or parsley
- 1/4 teaspoon salt
- 1/8 teaspoon ground black pepper
- 1/2 cup unseasoned dry bread crumbs
- 2 egg whites, lightly beaten
- 4 whole wheat hamburger buns
- Optional toppings: reduced-fat sour cream, salsa and lettuce leaves
Mash beans in Classic Batter Bowl using Nylon Masher. Finely chop onion using Food Chopper. Add onion, corn, salsa, garlic pressed with Garlic Press, cilantro, salt and black pepper to beans; mix well. Add bread crumbs and egg whites to bean mixture; mix well. Form bean mixture into four round patties, about 1/2 inch thick.
Place burgers on buns; serve with toppings, if desired.
- 4 sandwiches
4 servings of 1 sandwich
Nutrients per serving:
Calories 280 (11% from fat), Total Fat 3.5 g, Saturated Fat 0 g, Cholesterol 0 mg, Carbohydrate 49 g, Protein 12 g, Sodium 810 mg, Fiber 6 g
U.S. Diabetic exchanges per serving:
3 starch, 1 vegetable (3 carb)
Rinsing canned beans before using them reduces the sodium content of the recipe.
Beans are a powerhouse of nutrition. Not only are they high in protein, they are also fat-free and cholesterol-free. Beans are also rich in folic acid, potassium and soluble fiber.
With so many varieties to choose from, adding canned beans to your favorite dishes is quick and easy.
For a quick way to snip fresh cilantro, place the leaves in a small, deep bowl and snip with the Professional Shears.