Healthy BBQ Recipes

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Black bean burgers

0
Lunch & Light Meals|Main Meals (Dinners)|Vegetarian
2 peopleServes
2

These burgers are a hearty vegetarian substitute for classic hamburgers. If you follow a vegetarian diet, make sure to add other plant protein sources to ensure you get a healthy dose of protein in your meals.

  • Cooked quinoa, ¼ cup(s)
  • Onion, ½ cup(s), chopped, finely
  • Olive oil spray, 1 x two-second spray(s)
  • Black beans, canned, ½ cup(s)
  • Cheddar cheese, reduced fat, 1 oz(s), shredded (about 1/4 cup)
  • Garlic powder, ½ tsp(s)
  • Onion powder, ½ tsp(s)
  • Cumin, ground, ½ tsp(s)
  • Cilantro, fresh, 2 tbsp(s), finely chopped
  • Salt, ½ tsp(s)
  • Black pepper, ¼ tsp(s), ground
  • Egg whites, 1 large
  • Panko bread crumbs, ¼ cup(s), (to be used if mixture is too wet)

Method

Cook the quinoa. Chop the onion in a food processor or very fine with a knife. Spray cooking spray on a grill or medium sauté pan and heat to medium heat.

In a small bowl, mash the black beans and mix with the quinoa, cheese, onion, garlic powder, onion powder, cumin, cilantro, salt, pepper and egg white. Form the mixture into two patties. If the mixture seems too wet, add the panko.

Place the patties on the grill or in the pan and cook approximately 5 minutes on each side or until they reach an internal temperature of 140°F. Remove from heat and allow patties to rest until they reach a temperature of 145°F.

Serve patties on whole-wheat buns or tortillas with your choice of condiments.

Nutrition facts per serve
Makes 2 serves

Food Groups

V
Vegetables
0.6
F
Fruits
0
C
Carbohydrates
1.2
PD
Protein/Dairy
1
Ft
Fats
0.2
S
Sweets
0

Nutrition Facts

Calories221
Total Fat5.3 g
- Saturated Fat2.2 g
Cholesterol10.8 mg
Sodium1033 mg
Total Carbohydrate30.3 g
- Dietary Fiber6.4 g
- Total Sugars3.1 g
-- Added Sugars0 g
Protein12.9 g
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Join the Mayo Clinic Diet today!

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