Black Bean Burgers
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Ingredients
- 1 can (15.5 oz) 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
Instructions
- Add beans to a bowl and mash with a fork until chunky. Add the egg and mix well.
- Add precooked rice, scallions, garlic and oregano, salt and pepper and mix until well combined.
- Divide the mixture into 4 portions and form each portion into a patty about 3/4 to 1 inch thick.
- 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.
Nutrition
| Calories | 274 |
|---|---|
| Protein | 13 g |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Cholesterol | 53 mg |
| Sodium | 668 mg |
| Carbohydrates | 47 g |
| Dietary Fiber | 12 g |
U.S. Department of Agriculture, MyPlate Kitchen (public domain), via the Internet Archive. Source: USDA Center for Nutrition Policy and Promotion