INGREDIENTS
- 5 whole wheat hamburger buns
- 1 15 oz can low sodium black beans, drained and rinsed well
- ½ cup reduced fat shredded cheddar cheese
- 1 large egg
- 2 green onions, sliced
- ¼ teaspoon crushed red chili flakes, or to taste
- 1 teaspoon dried oregano
- ½ teaspoon garlic powder
- 1 tablespoon canola oil (or other neutral oil)
DIRECTIONS
- Tear 1 hamburger bun into pieces; place in food processor. Process until coarse crumbs appear. Transfer to medium bowl (there should be at least 1 cup of bread crumbs).
- Add black beans, cheese, eggs, green onions, chili flakes, oregano and garlic powder to same food processor. Process to a thick paste, scraping down sides of bowl. Add mixture to bread crumbs in bowl and mix well.
- Shape into 4 evenly sized patties.
- Heat 12-inch nonstick skillet over medium heat. Once hot add oil and heat under shimmering. Cook patties until browned on each side, at least 5 minutes per side.
- Lightly toast remaining burger buns, if desired.
- Serve patties in buns with toppings of your choice.
VARIATIONS & TIPS
- Toppings may include light mayo, lettuce, tomato, onion, and avocado. Be creative and add other things that you might enjoy.
- These burgers freeze well – just microwave for 60 seconds for a delicious meal!
NUTRITION FACTS
YIELD: 4 servings (1 bun plus 1 patty)
Calories: 378 per serving, Carbohydrates: 51g, Fiber: 12g, Sugar: 4.7g (0g added sugar), Protein: 21g, Fat: 11g, Saturated fat: 3g, Cholesterol: 54mg, Sodium: 567mg
* Nutrition facts will change as variations and substitutions are included. Above nutrition facts are based on including 1 whole wheat bun and 1 patty. Analysis does not include additional toppings.
SOURCE: Adapted from the American Diabetes Association