Recipe - Black Bean Burgers

PROMO - Cooking at Home - cutting vegetables
Published Tuesday, January 24, 2017

Prep time: 30 minutes

Cook time: 30 minutes

Makes: 4 Servings

Black beans and cooked rice are used as the base of these delicious burgers. Flavored with scallions, garlic and spices, these are sure to please the whole family. 

Ingredients

1 can 15.5 ounce low-sodium black beans (drained and rinsed with cold water)

1 large egg

1/2 cup cooked brown rice

2 scallions (green and white minced about 1/4 cup)

2 tablespoons Chopped fresh cilantro (or basil leaves or a combination)

1 clove garlic (peeled and minced)

1/4 teaspoon dried oregano or basil

1 teaspoon vegetable oil

1/2 teaspoon salt

1/2 teaspoon black pepper

4 whole-wheat buns

Directions

1.     Add beans to a bowl and mash with a fork until chunky. Add the egg and mix well.

2.     Add precooked rice, scallions, garlic and oregano, salt and pepper and mix until well combined.

3.     Divide the mixture into 4 portions and form each portion into a patty about 3/4 to 1 inch thick.

4.     Place a large skillet on the stove on high heat.  When the skillet is hot, add oil. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout. Place on a whole wheat bun.

Notes

  • Use old-fashioned rolled oats, leftover cooked barley or Panko breadcrumbs instead of prepared rice.
  • Serve with your favorite toppings such as lettuce, tomato, guacamole, salsa, low-fat cheese, or low-fat yogurt.

Source: USDA Center for Nutrition Policy and Promotion

Nutrition Information

Nutrients Amount

Calories274

Total Fat5 g

Saturated Fat1 g

Cholesterol53 mg

Sodium668 mg

Total Carbohydrate47 g

Dietary Fiber12 g

Total Sugars4 g

Added Sugars included3 g

Protein13 g

Vitamin D0 mcg

Calcium106 mg

Iron4 mg

Potassium516 mg

N/A - data is not available