Black Bean Burger [RECIPE]

Be Fit Basics: Black Bean Burger

Adapted from Cooking Light

1 (2 ounce) hamburger bun, torn into pieces
3 tbsp olive oil, divided
1 garlic clove, minced
1 can (15 ounces) black beans, low sodium, drained, can divided
¾ tsp chili powder
1 tbsp cilantro, chopped (can also omit or substitute another herb, like parsley)
¼ tsp kosher salt
1 large egg, lightly beaten PLUS 1 egg white, lightly beaten

Instructions

Place bun in a food processor (or blender) and pulse until it turns into crumbs* and transfer to a large bowl. Add 1 tbsp oil, garlic and ¾ can of beans to food processor and pulse until mixture makes a thick paste.  In the bowl with the bread crumbs stir in bean mixture, remaining ¼ can of beans, chili powder, cilantro, salt and eggs until combined.

Divide mixture into 4 equal portions; shaping each portion into a patty.  Heat a sauté pan on medium heat; add remaining 2 tbsp oil.  Add patties to pan and cook about 4 minutes or until bottoms are browned.  Flip and cook 3-4 minutes or until patties are cooked throughout.

Notes

*You can substitute about 1 cup bread crumbs, if desired.

Yield: 4 servings

NUTRITION INFORMATION PER SERVING (PER PATTY):

CALORIES: 250 calories
PROTEIN: 10 g
SODIUM: 355 mg
CARBOHYDRATE: 25 g
FIBER: 6 g
FAT: 13 g
Sat Fat: 2 g

MAKE IT A MEAL:

Protein: 1 serving black bean burger (1 patty)
Starch: 1 bun (170 calories)
Vegetable: 1 cup carrot sticks or baby carrots (50 calories)
Burger Topping(s): ¼ avocado, sliced (60 calories) plus onion slices (5 calories)

Prep Tip

– Toss avocado slices with the juice of 1 lime to prevent the avocado from turning brown.

Grocery List

Hamburger buns
Garlic clove
Can of black beans (15 oz.)
Cilantro
Eggs (2)
Carrots or baby carrots
Onion (such as a red onion)
Avocado (and 1 lime, if desired)
Condiments: chili powder; kosher salt; olive oil

Use of Leftovers

– Place black bean patty on ½ a whole wheat English muffin, add slice of cheddar cheese and place under broiler (or in toaster oven) to make an open-face black bean burger melt.  Pair with a side of mixed greens.

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Emily Gelsomin is a Clinical Nutrition Specialist at Massachusetts General Hospital. As a registered dietitian, she counsels medical nutrition therapy on an outpatient basis and works extensively with the hospital's employee wellness program, Be Fit. She is also a freelance food writer and is currently pursuing her master's degree in Gastronomy, a multi-disciplinary food studies program that examines the holistic role of food in historical and contemporary societies, at Boston University.

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