Spicy black bean burgers, low sodium
Nutritional Info
- Servings Per Recipe: 4
- 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
View full nutritional breakdown of Spicy black bean burgers, low sodium calories by ingredient
Introduction
These are chock full of flavor (not to mention protein, fiber, and potassium), so you won't miss the salt. Also, they're huge! Can be made into 6 burgers instead of 4 for smaller servings. They're delicious topped with lettuce and ripe avocado slices that are tossed in a bit of lime juice (but that's not included in the calorie count -- neither are buns/pita/bread).(This recipe is adapted from one in the Washington Post). These are chock full of flavor (not to mention protein, fiber, and potassium), so you won't miss the salt. Also, they're huge! Can be made into 6 burgers instead of 4 for smaller servings. They're delicious topped with lettuce and ripe avocado slices that are tossed in a bit of lime juice (but that's not included in the calorie count -- neither are buns/pita/bread).
(This recipe is adapted from one in the Washington Post).
Number of Servings: 4
Ingredients
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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 eggs
4 scallions, both white and green parts, minced
3 tablespoons (a small handful) chopped cilantro
2 garlic cloves, minced
1 1/2-2 teaspoons ground cumin
1 1/2 teaspoons dried oregano
2 teaspoons crushed red pepper flakes
squeeze of fresh lime juice
freshly ground black pepper
Directions
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.
Member Ratings For This Recipe
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