Heart Healthy Cookbook Black Bean Burgers

  • Prep Time 15 min
  • Total Time 30 min
  • Servings 5

Ingredients

Ingredients

1
can (15 ounces) black beans with cumin and chili spices, undrained
1
can (4.5 ounces) Old El Paso™ chopped green chilies, undrained
1
cup Progresso™ plain dry bread crumbs
1
egg, beaten
1/4
cup yellow cornmeal
2
tablespoons canola or soybean oil
5
whole wheat hamburger buns, split and toasted
1
tablespoon reduced-fat mayonnaise or salad dressing
1 1/4
cups shredded lettuce
3
tablespoons Old El Paso™ chunky-style salsa

Directions

Directions

  • 1 Place beans in food processor or blender. Cover and process until slightly mashed; remove from food processor. Mix beans, chilies, bread crumbs and egg in medium bowl. Shape mixture into 5 patties, about 1/2 inch thick. Coat each patty with cornmeal.
  • 2 Heat oil in 10-inch skillet over medium heat. Cook patties in oil 10 to 15 minutes, turning once, until crisp and thoroughly cooked on both sides.
  • 3 Spread bottom halves of buns with mayonnaise. Top with lettuce, patties, salsa and top halves of buns.

Notes










Tips

Expert Tips

The black beans provide a hefty amount of iron, so good for your heart and blood vessels. Your body can use the iron that foods provide if you eat them along with a good source of vitamin C, such as oranges, tomatoes, bell peppers, strawberries and kiwifruit.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
430
Calories from Fat
100
% Daily Value
Total Fat
11g
17%
Saturated Fat
1 1/2g
9%
Trans Fat
0g
0%
Cholesterol
45mg
14%
Sodium
1240mg
52%
Total Carbohydrate
66g
22%
Dietary Fiber
10g
40%
Sugars
10g
10%
Protein
17g
17%
% Daily Value*:
Vitamin A
10%
10%
Vitamin C
4%
4%
Calcium
15%
15%
Iron
35%
35%
Exchanges:
4 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1 Fat;
Carbohydrate Choice
4 1/2
*Percent Daily Values are based on a 2,000 calorie diet.