Spicy black bean burgers, low sodium
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
4 cups cooked, rinsed and drained black beans (about 2 ½ 15-ounce cans -- use no salt added or low sodium (rinsed) if you use cans)1/2 cup Japanese-style panko breadcrumbs (4-C brand is low sodium)2 large eggs4 scallions, both white and green parts, minced3 tablespoons (a small handful) chopped cilantro2 garlic cloves, minced1 1/2-2 teaspoons ground cumin1 1/2 teaspoons dried oregano2 teaspoons crushed red pepper flakessqueeze of fresh lime juicefreshly ground black pepper
Place 2 cups of the black beans in the bowl of a food processor and pulse until chunky, or mash with a fork or potato masher by hand.
Transfer to a large mixing bowl. Add remaining whole black beans, plus panko, eggs, scallions, cilantro, garlic, cumin, oregano, squeeze of fresh lime juice, and red pepper flakes and mix until well combined.
Portion mixture into patties about 1 inch thick. Suggested diameter: 3 inches; otherwise, the patty will be difficult to flip when cooking.
Place patties on a plate or tray and chill for 15 minutes so they can firm up.
When ready to cook, remove patties from refrigerator and sprinkle with freshly ground pepper. Place a cast-iron skillet over high heat, without any fat (or use a nonstick pan on medium-high that's sprayed with olive oil cooking spray); when it is hot but not smoking, add burgers to pan.
Cook for about four minutes on first side or until well seared and with a flipping spatula, turn onto second side and allow to cook for an additional five minutes, over medium heat.
Serve with toppings and bread/buns/tortillas of your choice.
Number of Servings: 4
Recipe submitted by SparkPeople user OAKDOLL.
Transfer to a large mixing bowl. Add remaining whole black beans, plus panko, eggs, scallions, cilantro, garlic, cumin, oregano, squeeze of fresh lime juice, and red pepper flakes and mix until well combined.
Portion mixture into patties about 1 inch thick. Suggested diameter: 3 inches; otherwise, the patty will be difficult to flip when cooking.
Place patties on a plate or tray and chill for 15 minutes so they can firm up.
When ready to cook, remove patties from refrigerator and sprinkle with freshly ground pepper. Place a cast-iron skillet over high heat, without any fat (or use a nonstick pan on medium-high that's sprayed with olive oil cooking spray); when it is hot but not smoking, add burgers to pan.
Cook for about four minutes on first side or until well seared and with a flipping spatula, turn onto second side and allow to cook for an additional five minutes, over medium heat.
Serve with toppings and bread/buns/tortillas of your choice.
Number of Servings: 4
Recipe submitted by SparkPeople user OAKDOLL.
Nutritional Info Amount Per Serving
- Calories: 313.0
- Total Fat: 3.5 g
- Cholesterol: 106.3 mg
- Sodium: 56.7 mg
- Total Carbs: 51.8 g
- Dietary Fiber: 15.8 g
- Protein: 19.9 g