Black Bean Burgers

Takeaway with a healthy spin! This delicious burger has all the taste but with more nutrients and less saturated fat than most commercial burgers.
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Details
  • Serves 4
  • 12 Ingredients
  • 5 Minutes Prep
  • 20 Minutes Cook
  • Medium
Nutrition
  • Energy 1556kJ
  • Protein 18g
  • Fat (total) 5g
  • - Saturated Fat 1g
  • Carbohydrate (total) 55g
  • Fibre 10g
  • Sodium 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

  1. In a large bowl, coarsely mash beans with a potato masher or fork.
  2. Add rice, onions, Tabasco sauce if desired, egg, bread crumbs and two tablespoons of salsa. Mix well
  3. Divide mixture into 4 and form into patties that are about 1 inch thick.
  4. Preheat oven to 350ºF(180ºC).
  5. Meanwhile, cook over medium heat on a non-stick pan for 4-5 minutes each side or until lightly browned.
  6. Transfer to a pan and cook in preheated oven for 10 minutes.
  7. 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.

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Provider Acknowledgement

Recipe and image reproduced with permission from © 2007 Pulse Canada. Recipes can be found at http://www.pulsecanada.com

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