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Black Bean Burgers

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Black Bean Burgers
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Black Bean Burgers
En Español

Fivestar Rating
(231 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Prep Time: 30 minutes
  • Cook Time: 30 minutes

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 tablespoons 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

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

- Use 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:

USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 3 ounce
Nutrients Amount
Total Calories 274
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 53 mg
Sodium 668 mg
Carbohydrates 47 g
Dietary Fiber 12 g
Total Sugars 4 g
Added Sugars included 3 g
Protein 13 g
Vitamin D 0 mcg
Calcium 106 mg
Iron 4 mg
Potassium 516 mg
N/A - data is not available
Nutrients Amount
Total Calories 274
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Linoleic Acid 1 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 1 mg
Omega 3 - DHA 5 mg
Cholesterol 53 mg
Carbohydrates 47 g
Dietary Fiber 12 g
Total Sugars 4 g
Added Sugars included 3 g
Protein 13 g
Minerals
Calcium 106 mg
Potassium 516 mg
Sodium 668 mg
Copper 370 mcg
Iron 4 mg
Magnesium 91 mg
Phosphorus 264 mg
Selenium 29 mcg
Zinc 2 mg
Vitamins
Vitamin A 25 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.2 mcg
Vitamin C 5 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 29 mcg
Folate 93 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 3 mg
Choline 71 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Grains
2 ounces
Protein Foods
1/2 ounces