Black Bean Burgers

Nutrition Facts

Serving Size ½ of recipe
Calories 454
Total Fat 16 g
Saturated Fat 2 g
Sodium 980 mg
Total Carbohydrate 63 g
Dietary Fiber 15 g
Protein 17 g

 

Servings and Times

Servings 2

 

Ingredients and Preparation

Ingredients Measures
Black beans, rinsed and drained 1 (15-ounce) can
Red onion, chopped + extra slices ¼
Breadcrumbs ¼ cup
Jerk seasoning 1 teaspoon
Canola oil 1 tablespoon
Reduced-fat mayonnaise 2 tablespoons
Whole-wheat burger buns, toasted 2
Lettuce leaves 2

 

 

  1. Directions
  2. In a medium bowl, mash beans with a fork into a paste-like consistency. Stir in onions, breadcrumbs, and jerk seasoning. Form bean mixture into 2½-inch thick patties.
  3. Heat oil in a large nonstick skillet over medium to medium-high heat. Add patties to pan, and cook for about 3-5 minutes on each side, until browned and crisp.
  4. Spread 1 tablespoon mayonnaise on one side of each bun. Arrange burgers, red onion slices, and lettuce leaves on buns, and serve.

Exchanges

3 starches; 2.5 fats; 1.5 very lean meat substitutes; 1 vegetable