Saturday, July 4, 2009

Spicy Black Bean Burgers

Happy Fourth of July!!!


Try adding crushed red pepper flakes for extra spice!

Who needs beef when a bean burger is this good and this easy? Serve on whole-wheat buns with your favorite fixings. It will be a tasty way to celebrate the holiday!

Takes under 30 minutes
Makes 4 servings

15-ounce can black beans, rinsed and drained

scallions, chopped

egg white

tablespoon chili powder OR 2 teaspoons Spanish smoked paprika and 1 teaspoon dried oregano

1/2 cup fresh breadcrumbs

2 tablespoons cornmeal

1 tablespoon olive oil PREPARATION

1. Combine black beans, scallions, egg white and chili powder in a food processor. Pulse a few times to blend to a chunky puree. Add breadcrumbs and pulse once or twice to blend. Transfer the processor bowl to the refrigerator to chill the mixture for 15 to 20 minutes.

2. With wet hands, form bean mixture into 4 patties. Dust both sides lightly with cornmeal.

3. Heat the olive oil in a heavy, well-seasoned skillet (preferably cast iron) over medium heat. When the oil is hot, add the patties and cook on the first side for 5 minutes. Turn over carefully and cook 3 or 4 minutes longer, until browned.

175 Calories
5g Fat
0.6g Saturated fat
0g Trans Fat
6.5g Protein
31g Carbohydrate
6g Fiber
496mg Sodium

1 comment:

  1. Well done on the weight loss so far. Happy 4th July!