Healthy black bean burgers
Heat 1 tbsp of olive oil in a large soup pot. Add the onion, garlic, cumin, chili powder, and salt and pepper to taste. Cook for about 2 minutes. Add the rice and beans to the pot, and cook for another 5 minutes.
Transfer the rice and beans to a bowl, add the corn, and let the mixture cool. You can put it in the fridge to speed the process.
Once cooled, add the cilantro and get ready to mash. Using a potato masher or fork, press into the mixture until it reaches a paste-like consistency or until it has potential to be shaped into a patty.
Divide the bean mixture into four equal parts and shape into patties. Refrigerate for at least 15 minutes. (if your bean mixture won't hold together, no matter how hard you press it together, add 1 egg white to the mixture).
Bring a large pan up to medium heat and coat with a thin layer of olive oil or cooking spray. Carefully place the patties on the pan and cook for about 4-5 minutes, until browned and toasty.
VERY carefully flip the patties and cook until the other side is browned.
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Serving Size: 1 Serving (157g) | ||
Recipe Makes: Servings | ||
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Calories: 181 | ||
Calories from Fat: 15 (8%) | ||
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Amt Per Serving | % DV | |
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Total Fat 1.7g | 2 % | |
Saturated Fat 0.3g | 2 % | |
Monounsaturated Fat 0.6g | ||
Polyunsanturated Fat 0.6g | ||
Cholesterol 0mg | 0 % | |
Sodium 599.2mg | 21 % | |
Potassium 188.6mg | 5 % | |
Total Carbohydrate 37.6g | 11 % | |
Dietary Fiber 3.3g | 13 % | |
Sugars, other 34.2g | ||
Protein 4.1g | 6 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 181
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