Black Bean Burgers

<ahref=”https://waytoeat.files.wordpress.com/2013/12/burger.jpg”&gt;burgerMakes 6 pattiesServe these delicious patties on whole-wheat buns with all the condiments for a delicious, healthy, and low-fat burger.

1 15-ounce can black beans, drained and rinsed, or 2 cups cooked black beans
black pepper, to taste
salt, to taste
1/2 teaspoon ground cumin
2 teaspoons nutritional yeast
2 garlic cloves, minced
2 tablespoons finely chopped mushrooms
2 tablespoons finely chopped carrot
2 tablespoons finely chopped onion
1/2 cup whole-wheat bread crumbs (see note to make your own)
1/2 cup quick-cooking oats(not instant)
cooking spray or oil

Mash beans with fork or potato masher, leaving some texture. Mix all ingredients with your hands. It will be very thick. Form into 6 patties.

Lightly spray a frying pan with cooking spray, or wipe with oil. Brown patties on both sides.

Notes:
• To make bread crumbs, process whole-wheat bread in food processor or blender briefly.
• You can substitute any beans for variation in taste and texture.
• You can leave out the chopped veggies, or add other finely chopped
veggies, such as bell pepper, zucchini, and celery.
• Feel free to play with different seasonings. You can taste the
mixture before cooking and adjust seasonings.
• This mixture will hold together well enough to grill on a barbeque.

Per patty:

  • Calories: 110
  • Fat: 1 g
  • Saturated Fat: 0.2 g
  • Calories from Fat: 7.4%
  • Cholesterol: 0 mg
  • Protein: 6 g
  • Carbohydrates: 20 g
  • Sugar: 0.8 g
  • Fiber: 6.4 g
  • Sodium: 259 mg
  • Calcium: 46 mg
  • Iron: 1.8 mg
  • Vitamin C: 1.1 mg
  • Beta Carotene: 205 mcg
  • Vitamin E: 0.1 mg

Source: The Cancer Project cooking instructor, Delisa Renideo

2 thoughts on “Black Bean Burgers

  1. these are delicious… When I cooked the dried black beans, I added a cup of black rice and cooked them together and then added the remaining ingredients. I didn’t use them with bread (as in a burger) but made patties and had them with boiled potatoes and cauliflower.. I will definitely be making these again.

    Like

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