Love hamburgers? Here’s a recipe that is absolutely wonderful and very healthy! Great for those summer cook-outs!
Black Bean Burgers
These easy-to-assemble burgers can be shaped ahead of time and cooked off when you’re ready to eat.
Ingredients
1 (15-ounce) can black beans, rinsed and drained
1 free-range egg
1/2 organic yellow onion, chopped
1 cup whole wheat bread crumbs
1 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon garlic powder or granules
Salt and pepper to taste
Hot sauce to taste
1 to 2 tablespoons olive oil
6 whole wheat hamburger buns
6 organic green leaf lettuce leaves
2 organic tomatoes, sliced
1/2 small organic red onion, thinly sliced
Method
Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper and hot sauce. Mix well to combine then shape into 6 patties.
Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total. Transfer to buns, top with lettuce, tomatoes and red onions and serve.
Nutrition
Per serving (about 8oz/222g-wt.): 290 calories (70 from fat), 7g total fat, 1g saturated fat, 35mg cholesterol, 670mg sodium, 45g total carbohydrate (10g dietary fiber, 6g sugar), 12g protein
