Simple, Quick Black Bean Burger


There’s no need to buy a box of veggie burgers when you can make this delicious meatless patty at home. Serve it on a bun with all the fixings, or serve it over a salad or as a lettuce wrap for a lower-carb meal. Note: This is a flexible recipe, so experiment with changes each time you make it. Try processing just half of the beans and mashing the other half for a meatier texture, or add diced onion and bell pepper to the mixture before cooking. The patties freeze well when wrapped and sealed tightly. No need to thaw before cooking.


NUTRITIONAL INFORMATION:
PER SERVING

Calories 182
Fat 12.3 g (Satfat 1.3 g; Monofat 6.7 g; Polyfat 3.6 g)
Protein 6.6 g
Carbohydrate 15.6 g
Fiber 4.6 g
Cholesterol 53 mg
Iron 2 mg
Sodium 448 mg
Calcium 103 mg


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INGREDIENTS

1 (2-ounce) hamburger bun, torn into pieces
3 tablespoons olive oil, divided
2 teaspoons chopped garlic
1 (15.25-ounce) can black beans, rinsed and drained
1 teaspoon grated lime rind
¾ teaspoon chili powder
½ teaspoon chopped fresh oregano
¼ teaspoon salt
1 large egg, lightly beaten
1 large egg white, lightly beaten


PREPARATION

1. Place bun in a food processor; process 4 times or until crumbs measure about 1 cup. Transfer to a bowl.

2. Combine 1 tablespoon oil, garlic, and beans in processor. Pulse 8 times or until beans make a thick paste. Scrape bean mixture into the bowl with breadcrumbs. Stir in rind, chili powder, oregano, salt, and eggs. Moisten your hands and divide bean mixture into 4 equal portions (about ⅓ cup each), shaping into a 3-inch patty.

3. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add patties to pan, reduce the heat to medium, and cook 4 minutes or until bottom edges are browned. Carefully turn patties over and cook 3 minutes more, or until bottom edges are done.

Serves 4, 1 patty each







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