Black Bean Burgers
En Español (Spanish Version)

Nutrition Facts
Serving Size½ of recipeCalories454Total Fat16 gSaturated Fat2 gSodium980 mgTotal Carbohydrate63 gDietary Fiber15 gProtein17 g
Servings and Times
Servings2
Time Saving Tip: Start boiling potatoes for potato salad before preparing burgers.

Ingredients and Preparation
IngredientsMeasuresBlack beans, rinsed and drained1 (15-ounce) canRed onion, chopped + extra slices¼Breadcrumbs¼ cupJerk seasoning1 teaspoonCanola oil1 tablespoonReduced-fat mayonnaise2 tablespoonsWhole-wheat burger buns, toasted2Lettuce leaves2
  • 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.




    Health Information Library content is provided by EBSCO Publishing, fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.

     

    This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

     

    To send comments or feedback to EBSCO's Editorial Team regarding the content please e-mail healthlibrarysupport@ebscohost.com.