Makes: 4 Servings

Black Bean Burgers

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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