Mrs. K's Black Bean Burgers (Un-Chained Recipe Contest)

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Mrs. K's Black Bean Burgers (Un-Chained Recipe Contest)

4 of 5 (11)

Nutritional Info

Servings Per Recipe: 4
Amount Per Serving
Calories: 434.0

Total Fat: 15.5 g
Cholesterol: 0.0 mg
Sodium: 551.0 mg
Total Carbs: 60.1 g
Dietary Fiber: 14.0 g
Protein: 17.2 g

View full nutritional breakdown of Mrs. K's Black Bean Burgers (Un-Chained Recipe Contest) calories by ingredient

Introduction

I have always liked vegetarian "burgers" as an alternative to their high fat, high sodium meat counterparts. When my co-workers and I decided to go to Chili's for lunch, I assumed that the "Guiltess Black Bean Burger" would be just that...or at least a healthy alternative. It sounded delicious, but when I looked up the nutritional content before we left the office, I was shocked to see that one burger contained 1790 mg of sodium...More than I would like to consume for an entire day!! Since I'm watching sodium content, this was clearly not a good choice and I ordered something else. I figured I could make a much more heart healthy recipe and add some avocado, one of my favorites! Here it is: I have always liked vegetarian "burgers" as an alternative to their high fat, high sodium meat counterparts. When my co-workers and I decided to go to Chili's for lunch, I assumed that the "Guiltess Black Bean Burger" would be just that...or at least a healthy alternative. It sounded delicious, but when I looked up the nutritional content before we left the office, I was shocked to see that one burger contained 1790 mg of sodium...More than I would like to consume for an entire day!! Since I'm watching sodium content, this was clearly not a good choice and I ordered something else. I figured I could make a much more heart healthy recipe and add some avocado, one of my favorites! Here it is:

Minutes to Prepare: 6

Minutes to Cook: 20

Number of Servings: 4

Ingredients

---Does contain eggs---

2 Tbsp Extra Virgin Olive Oil

1/2 medium green pepper

5 white mushrooms

1/2 medium onion

1 Tbsp Guldens Spicy Brown Mustard

1 Tbsp Worcestershire Sauce

2 egg whites

2/3 c Chef's Cupboard Bread Crumbs, Plain

1 Tbsp paprika

Pinch-1 tsp cayenne pepper

1 Tbsp garlic powder

1 can Winn Dixie Organic (or other low sodium) black beans

Reduced calorie hamburger buns

Toppings: Great Value ketchup, onion slices, mustard, avocado

Directions

Chop peppers, mushrooms, and onion. Add 1 Tbsp olive oil to pan and heat over medium. Add peppers, mushroom, and onion to pan and heat 5-7 minutes or until vegetables begin to soften. Rinse beans and add to pan. Add garlic powder, cayenne, and paprika and stir into mixture. Mash with potato masher (or other implement) and continue to cook on medium for 2 more minutes. Meanwhile, add two egg whites into a bowl. Add mustard and Worcestershire sauce to the egg whites and stir together. Add the bean mixture from the pan to the egg white mixture and blend together. Add bread crumbs until the mixture holds together nicely. Form into four balls with your hands and then flatten into patties. Add 1 Tbsp olive oil to pan over medium heat. Add patties to pan and heat for about 5-7 minutes per side. I like mine a little crispy on the outside! Toast buns, place patties on them, and top with mustard, onion, ketchup, and avocado.

Number of Servings: 4

Recipe submitted by SparkPeople user MILA_KEVIN.