Black Bean Burgers
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
1/2 medium yellow onion, roughly chopped 2 cloves garlic, minced 2 (15-ounce) cans low sodium black beans, rinsed and drained, divided 2 tablespoons freshly chopped cilantro leaves 2 teaspoons freshly chopped parsley leaves 2 egg whites 1/2 teaspoon red pepper flakes 1/2 cup panko bread crumbs Salt and fresh ground black pepper 4 healthy life whole wheat hamburger buns
1. Heat a grill or grill pan over medium-low heat.
2. In a food processor, pulse onion and garlic until finely chopped. Add 1 can black beans, cilantro, parsley, egg, and red pepper flakes and pulse to combine.
3. Transfer mixture to a large mixing bowl, add the remaining can of black beans and the bread crumbs. Season with salt and pepper, to taste, and mix until well combined.
4. Divide mixture into 4 portions and form into patties. Place on hot oiled grill over medium-low heat and cook about 6 minutes a side or until heated through. Toast hamburger buns on a grill. Place a burger on the bottom of each bun. Top with baby spinach (or lettuce), tomato, onions, and ketchup. Cover the burgers with the top of the bun and serve.
Serving Size: Makes 4 burgers
2. In a food processor, pulse onion and garlic until finely chopped. Add 1 can black beans, cilantro, parsley, egg, and red pepper flakes and pulse to combine.
3. Transfer mixture to a large mixing bowl, add the remaining can of black beans and the bread crumbs. Season with salt and pepper, to taste, and mix until well combined.
4. Divide mixture into 4 portions and form into patties. Place on hot oiled grill over medium-low heat and cook about 6 minutes a side or until heated through. Toast hamburger buns on a grill. Place a burger on the bottom of each bun. Top with baby spinach (or lettuce), tomato, onions, and ketchup. Cover the burgers with the top of the bun and serve.
Serving Size: Makes 4 burgers
Nutritional Info Amount Per Serving
- Calories: 279.6
- Total Fat: 1.5 g
- Cholesterol: 0.0 mg
- Sodium: 646.3 mg
- Total Carbs: 60.8 g
- Dietary Fiber: 14.6 g
- Protein: 17.4 g
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