Food & Health

Black Bean Burgers

Serving Size: 1 burger
Makes: 4 burgers

Source of: Calcium
Excellent Source of: Fibre, Potassium, Folate, Iron
Vegetarian

Ingredients

1-540 mL can
black beans, rinsed and drained
1- 19 fl oz can
250 mL
cooked brown rice
1 cup
1
small onion, chopped
1
2
green onions, finely chopped
2
2 mL
Tabasco sauce (optional)
1/2 tsp
1
egg
1
50 mL
bread crumbs
1/4 cup
90 mL
salsa (divided)
6 tbsp
4
hamburger buns
4
50 mL
low fat plain yogurt
1/4 cup
4
Romaine lettuce leaves
4
1
avocado, sliced (optional)
1


Directions

IN a large bowl, coarsely mash beans with a potato masher or fork. Add rice, onions, Tabasco sauce if desired, egg, bread crumbs and two tablespoons of salsa. Mix well.

DIVIDE mixture into 4 and form into patties that are about 1 inch thick.

PREHEAT oven to 350ºF(180ºC). Meanwhile, cook over medium heat on a non-stick pan for 4-5 minutes each side or until lightly browned. Transfer to a pan and cook in preheated oven for 10 mintues.

IN a small bowl, combine remaining salsa and yogurt. Serve with lettuce and avocado (if desired) as a condiment to your burger.

Nutrition Facts

Based on a serving of 1 burger

Energy: 372 calories
Protein: 18 g
Fat: 5 g
Saturated Fat: 1 g
Cholesterol: 47 mg
Carbohydrates: 65 g
22%
Fibre: 10 g
40%
Sodium: 429 mg
18%
Potassium: 617 mg
Vitamin C: 7 mg
12%
Folate: 259 mcg
118%
Calcium: 152 mg
14%
Iron: 5 mg
28%
Calories from Fat:
12%





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