Black bean burgers Takeaway with a healthy spin! These delicious black bean burgers have all the taste but with more nutrients and less saturated fat than most commercial burgers. Main Details Serves: Serves 4Number of ingredients: 12 IngredientsTo prep: 5 Minutes PrepTo cook: 20 Minutes CookDifficulty: Medium Nutrition per servingEnergy : 1556kJProtein: 18gFat (total) : 5g- Saturated Fat: 1gCarbohydrate (total): 55gFibre: 10gSodium: 429mg Ingredients 540 ml (1 can) black beans, rinsed and drained 1 cup brown rice, cooked 1 onion, small, chopped 2 green onions, finely chopped 1/2 teaspoon Tabasco sauce (optional) 1 egg 1/4 cup bread crumbs 6 tablespoons salsa (divided) 4 hamburger buns 1/4 cup low fat plain yoghurt 4 Romaine lettuce leaves 1 avocado, sliced (optional) Method 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 minutes. In a small bowl, combine remaining salsa and yoghurt. Serve with lettuce and avocado (if desired) as a condiment to your burger.
