Black Bean BurgersEn Español (Spanish Version)
Serving Size½ of recipeCalories
16 gSaturated Fat2 gSodium
980 mgTotal Carbohydrate
63 gDietary Fiber15 gProtein
Time Saving Tip:
Start boiling potatoes for potato salad before preparing burgers.
IngredientsMeasuresBlack beans, rinsed and drained1 (15-ounce) canRed onion, chopped + extra slices¼Breadcrumbs¼ cupJerk seasoning1 teaspoonCanola oil1 tablespoonReduced-fat mayonnaise2 tablespoonsWhole-wheat burger buns, toasted2Lettuce leaves2DirectionsIn 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.
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.