Black Bean Burgers
- Serves 4
- 12 Ingredients
- 5 Minutes Prep
- 20 Minutes Cook
- Energy 1556kJ
- Protein 18g
- Fat (total) 5g
- - Saturated Fat 1g
- Carbohydrate (total) 55g
- Fibre 10g
- Sodium 429mg
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)
1/4 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)
- 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.
Dietitian Notes / Recipe Tips
Beans are a fantastic and cheap way to bulk up meat dishes. They are also an excellent source of fibre.
When making your burger you may like to use a wholegrain bread roll instead of a hamburger bun – it will be higher in fibre and contain less refined carbohydrate.
Recipe and image reproduced with permission from © 2007 Pulse Canada. Recipes can be found at http://www.pulsecanada.com