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Black bean burgers
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 breadcrumbs, 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 serving
Makes 2 servings
Food Groups
|
V
|
0.6 |
|
F
|
0 |
|
C
|
1.2 |
|
PD
|
1 |
|
Ft
|
0.2 |
|
S
|
0 |
Nutrition Facts
| Calories | 221 |
| Total Fat | 5.3 g |
| - Saturated Fat | 2.2 g |
| Cholesterol | 10.8 mg |
| Sodium | 1033 mg |
| Total Carbohydrate | 30.3 g |
| - Dietary Fiber | 6.4 g |
| - Total Sugars | 3.1 g |
| -- Added Sugars | 0 g |
| Protein | 12.9 g |
Join the Mayo Clinic Diet today!
Our flexible meal plans fit into any lifestyle, and our easy-to-prepare recipes will show you how good food can be simple, tasty, and healthy!