Even if you aren’t a vegetarian, you will really enjoy these tasty black bean burgers from Cooking Light. The burgers are savory and the mango salsa adds a sweet touch and some extra nutrients. It’s a pretty simple recipe to prepare because once they’re assembled, they just need to be baked in the oven.
These burgers are nutrient-rich and filling. They pack a whopping 10 grams of fiber and have a decent amount of protein at 13 grams. You can add some chili powder or adobo sauce for some extra spice. Make sure to a good amount of cooking spray on the pan so the burgers don’t stick to it.
2 (15-ounce) cans black beans, rinsed and drained
3/4 cup finely chopped fresh cilantro, divided
3/4 cup (3 ounces) shredded Monterey Jack cheese
1/4 cup panko (Japanese breadcrumbs)
2 teaspoons ground cumin
1 teaspoon dried oregano
1/2 teaspoon sea salt
1/2 medium jalapeño pepper, finely chopped
2 large egg whites
1 1/4 cups chopped peeled mango (about 1 medium)
3 tablespoons chopped shallots
1 1/2 tablespoons fresh lime juice
1 avocado, peeled and chopped
1 garlic clove, minced
6 (2-ounce) whole-wheat hamburger buns, lightly toasted
6 green leaf lettuce leaves
1. Preheat oven to 350°.
2. Place black beans in a medium bowl; mash with a fork. Stir in 1/2 cup finely chopped cilantro and the next 7 ingredients (through egg whites). Shape bean mixture into 6 (1/2-inch-thick) patties. Arrange patties on a baking sheet coated with cooking spray. Bake at 350° for 20 minutes, carefully turning once.
3. Combine remaining 1/4 cup cilantro, mango, and the next 4 ingredients (through minced garlic) in a medium bowl. Place a patty on bottom half of each hamburger bun; top each with 1 lettuce leaf, 1/3 cup salsa, and top half of bun.
Fat 11.9 g
Satfat 3.9 g
Monofat 5 g
Polyfat 1.7 g
Protein 13.4 g
Carbohydrate 46.2 g
Fiber 10.1 g
Cholesterol 13 mg
Iron 3.3 mg
Sodium 777 mg
Calcium 201 mg
Source: Cooking Light