Black Bean Burgers
Nutrition Facts
| Serving Size | ½ of recipe |
| Calories | 454 |
| Total Fat | 16 g |
| Saturated Fat | 2 g |
| Sodium | 980 mg |
| Total Carbohydrate | 63 g |
| Dietary Fiber | 15 g |
| Protein | 17 g |
Servings and Times
| Servings | 2 |
Time Saving Tip:
Start boiling potatoes for potato salad before preparing burgers.
Ingredients and Preparation
| Ingredients | Measures |
|---|---|
| Black beans, rinsed and drained | 1 (15-ounce) can |
| Red onion, chopped + extra slices | ¼ |
| Breadcrumbs | ¼ cup |
| Jerk seasoning | 1 teaspoon |
| Canola oil | 1 tablespoon |
| Reduced-fat mayonnaise | 2 tablespoons |
| Whole-wheat burger buns, toasted | 2 |
| Lettuce leaves | 2 |
Directions
- In a medium bowl, mash beans with a fork into a paste-like consistency. Stir in onions, breadcrumbs, and jerk seasoning. Form bean mixture into 2½-inch thick patties.
- Heat oil in a large nonstick skillet over medium to medium-high heat. Add patties to pan, and cook for about 3-5 minutes on each side, until browned and crisp.
- Spread 1 tablespoon mayonnaise on one side of each bun. Arrange burgers, red onion slices, and lettuce leaves on buns, and serve.
Exchanges 3 starches; 2.5 fats; 1.5 very lean meat substitutes; 1 vegetable
Side Suggestions: Quick Potato Salad Boil 2 peeled Yukon gold potatoes for 20-25 minutes, until tender. Let cool for a few minutes and then cut into ½-inch cubes. Gently toss potato cubes with a mixture of 1 tablespoon diced red onion, 1 tablespoon diced dill pickle, 1 tablespoon reduced-fat mayonnaise, and 1 teaspoon Dijon or other brown mustard. Season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 173 calories; 35 g carbohydrate; 3 g protein; 2.5 g fat (0.5 g sat); 3 g fiber; 444 mg sodium. Exchanges: 1.5 starches; 0.5 fat.