Makes: 4 Servings

Black beans and cooked rice are used as the base of these delicious burgers. Flavored with scallions, garlic and spices, these are sure to please the whole family

Ingredients

  • 1 can 15.5 ounce low-sodium black beans (drained and rinsed with cold water)
  • 1 large egg
  • 1/2 cup cooked brown rice
  • 2 scallions (green and white minced about 1/4 cup)
  • 2 tablespoon Chopped fresh cilantro (or basil leaves or a combination)
  • 1 clove garlic (peeled and minced)
  • 1/4 teaspoon dried oregano or basil
  • 1 teaspoon vegetable oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 4 whole-wheat buns
Serving Size: 3 oz Patty
 
NutrientsAmount
Calories274
Total Fat5 g
Saturated Fat1 g
Cholesterol53 mg
Sodium668 mg
Total Carbohydrate47 g
Dietary Fiber12 g
Total Sugars4 g
Added Sugars included3 g
Protein13 g
Vitamin D0 mcg
Calcium106 mg
Iron4 mg
Potassium516 mg

Directions

  1. Add beans to a bowl and mash with a fork until chunky. Add the egg and mix well.
  2. Add precooked rice, scallions, garlic and oregano, salt and pepper and mix until well combined.
  3. Divide the mixture into 4 portions and form each portion into a patty about ¾ to 1 inch thick.
  4. Place a large skillet on the stove on high heat.  When the skillet is hot, add oil. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout. Place on a whole wheat bun.

    Notes: Try using old-fashioned rolled oats, leftover cooked barley or Panko breadcrumbs instead of prepared rice.
    Serve with your favorite toppings such as lettuce, tomato, guacamole, salsa, low-fat cheese, or low-fat yogurt.

Source: U.S. Department of Agriculture, SNAP-Ed Connection, Choose My Plate, recipe/ black bean burgers

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Black Bean Burger
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