NUTRITION FACTS
Serving Size = 1 veggie patty (64g); Servings per container = 8; Calories 100; Total Fat 4.5g (7%); Saturated Fat 0g (0%); Cholesterol 20mg (7%); Sodium 85mg (4%); Total Carbohydrate 12g (4%); Dietary Fiber 4g (16%); Sugars 0g; Protein  5g.

Easy Bean Burgers

8 servings / 1 serving = 1 patty

Easy Bean Burgers

8 servings / 1 serving = 1 patty

Final-CHEF-Stamp-KNOCKED-OUT_33INGREDIENTS

  • 2 cups cooked black beans, rinsed and drained
  • 1 egg
  • ¼ cup chopped green onion
  • ¼ cup chopped cilantro
  • 1 jalapeno, seeded and finely chopped (optional)
  • ¼ red bell pepper, finely chopped
  • ½ teaspoon ground cumin
  • ¼ teaspoon salt and freshly ground black pepper, to taste
  • 2 Tablespoons whole wheat breadcrumbs
  • 2 Tablespoons canola oil, divided

 

DIRECTIONS

  1. In a large bowl, mash the beans with a potato masher or fork. Make sure to leave some beans whole.
  2. Stir in the rest of the ingredients and mix well. Let the mixture sit for 10 minutes and then form 8 equal-sized patties, about ¼ cup each.
  3. Heat a large skillet over medium heat. Add 1 Tablespoon canola oil and allow to warm up for a few seconds. Cook patties, allowing one side to crisp up on the outside, about 3 minutes. Flip and let the other side cook for another 3 minutes. Depending on the size of your skillet, you may need to cook the patties in batches. Add additional oil with each batch.
  4. Remove the patties and place on a plate lined with paper towels while you finish cooking the rest of the patties.
  5. Serve on toasted whole wheat buns with avocado, red onion, tomatoes, pickles or any other fillings you like.

COOKING TIP/SUGGESTION

Choose legumes as a rich source of fiber and protein. Prepare a large batch of bean burgers and freeze for later.

NUTRITION FACTS
Serving Size = 1 veggie patty (64g); Servings per container = 8; Calories 100; Total Fat 4.5g (7%); Saturated Fat 0g (0%); Cholesterol 20mg (7%); Sodium 85mg (4%); Total Carbohydrate 12g (4%); Dietary Fiber 4g (16%); Sugars 0g; Protein  5g.

© 2017 - 2018 Copyright. Goldsbury Foundation.

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