Black Bean Burger
Ingredients
- 1 can black beans (drained and rinsed)
- 1 large egg
- 1/4 cup whole wheat bread crumbs (easy to make - just blend whole wheat bread in a small chopper)
- 1 clove garlic (minced)
- 1tsp chili powder
- 1/2 tsp salt
- 1tsp pepper
- 1tsp cayenne
1. Mash beans in a large bowl with a fork.
2. Add chopped garlic, spices, and egg
3 Stir in bread crumbs gently
4. Shape into 5 patties, you can refrigerate them if they are not very firm (up to one day ahead)
5. Cook in a hot skillet for @ 6 min. or bake in the oven for 15 minutes.
You can mix in corn, diced peppers, or cheese in with the patty. 2. Add chopped garlic, spices, and egg
3 Stir in bread crumbs gently
4. Shape into 5 patties, you can refrigerate them if they are not very firm (up to one day ahead)
5. Cook in a hot skillet for @ 6 min. or bake in the oven for 15 minutes.
Put on a healthy bun or pita add things toppings like you would on a hamburger. Just stay away from mayonnaise and miracle whip. Use hummus or blended cottage cheese with spices. (A blog will come soon telling you how to make dips and sauces with cottage cheese that tastes just like sour cream)
Enjoy,
Coach TIA
- Servings Per Recipe: 5
- Amount Per Serving
- Calories: 73.1
- Total Fat: 1.5 g
- Cholesterol: 42.5 mg
- Sodium: 236.2 mg
- Total Carbs: 11.8 g
- Dietary Fiber: 2.7 g
- Protein: 4.8 g
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