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Black Bean Burgers Recipe
Dec 15, 2011 @ 3:57 PM
Posted by
Daily Value: 17%
Servings: 3
High-Fiber, Low-Fat
Vegetarian, Sugar-Conscious
Posted by
Nutrition
Cal/Serving: 341Daily Value: 17%
Servings: 3
High-Fiber, Low-Fat
Vegetarian, Sugar-Conscious
| Fat | 4g | 6% |
| Saturated | 1g | 5% |
| Carbs | 60g | 20% |
| Fiber | 15g | 59% |
| Sugars | 3g | 0% |
| Protein | 18g | 36% |
| Sodium | 383mg | 16% |
| Calcium | 110mg | 11% |
| Magnesium | 126mg | 32% |
| Potassium | 619mg | 18% |
| Iron | 6mg | 32% |
| Zinc | 2mg | 15% |
| Vitamin A | 115IU | 2% |
| Vitamin C | 0mg | 1% |
| Thiamin (B1) | 1mg | 42% |
| Riboflavin (B2) | 0mg | 15% |
| Niacin (B3) | 3mg | 16% |
| Vitamin B6 | 0mg | 7% |
| Folic Acid (B9) | 270µg | 68% |
| Vitamin B12 | 0µg | 1% |
| Vitamin E | 0mg | 1% |
| Vitamin K | 9µg | 11% |
| Fatty acids, total monounsaturated | 1g | 0% |
| Fatty acids, total polyunsaturated | 1g | 0% |
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Lindsay S. Nixon
I love a good and quick meal, and this burger fits the bill perfectly.
INGREDIENTS
- Cooking spray, for greasing
- One 15-ounce can black beans, drained and rinsed
- 1/4 cup cilantro, minced
- 1 teaspoon ground cumin
- 1/2 teaspoon dried oregano
- Salt and pepper, to taste
- Cayenne, to taste
- 1/4 cup breadcrumbs, plus more as needed
- 3 whole-wheat hamburger buns
DIRECTIONS
Preheat the oven to 350 degrees.
Grease a cookie sheet with cooking spray or line with parchment paper and set aside. Pulse the beans in food processor until mashed well, or mash manually using a potato masher or fork. Transfer to a mixing bowl and stir in the cilantro, cumin, and oregano. Season with salt, pepper, and cayenne, to taste.
Add breadcrumbs as necessary until the mixture can be handled and isn’t terribly sticky, about ¼ cup. If after ¼ cup it’s still too sticky and difficult to work with, place in the refrigerator for 5-10 minutes.
Shape the mixture into 3 patties. Lightly spray each patty with cooking spray and transfer to the cookie sheet. Place in the oven and bake for 7 minutes. Flip, re-spray, and bake for 7-10 more minutes until crisp on the outside and thoroughly warm. Remove from the oven.
Serve immediately on buns. (Because there is no oil, these patties dry out as they sit so eat them right away.)
Recipe Details
Calories: 147
Calories from fat: 14
Total fat: 1.6 g
Cholesterol: 0 mg
Total carbohydrate: 24.1 g
Dietary fiber: 7.5 g
Sugars: 0.6 g
Protein: 9.0 g
Adapted from “The Happy Herbivore” by Lindsay S. Nixon (BenBella Books, 2011)
Servings: 3Cuisine: American
Special Designations: Vegan, Vegetarian, Healthy
