Black Bean Burgers

Black Bean Burgers

Source: Pulse, Canada

Yield: Serves 4 (1 kg)

Nutrition (1 dressed burger (250 g))

Calories 372;
Protein 18 g;
Fat 5 g;
Carbohydrates 65 g;
Sodium 429 mg;
Saturated Fat 1 g;
Cholesterol 47 mg;
Potassium 617 mg;
Fibre 10 g;
1 - 19 ozcan black beans, rinsed and drained540 mL
1 cbrown rice, cooked250 mL
1small onion, chopped1
2green onions, chopped2
1/2 tsptabasco sauce (optional)2 mL
1/4 cbread crumbs50 mL
6 tbspsalsa (divided)90 mL
4hamburger buns4
1/4 clow fat poain yogurt50 mL
4Romaine lettuce leaves4
1avacado, sliced (optional)1

) In a large bowl, coarsely mash beans with a potato masher or fork. Add rice, onions, Tabasco sauce if desired, egg, bread crumbs and two tablespoons of salsa. Mix well.
2) Divide mixture into 4and form into patties that are about 1inch thick.
3) Preheat oven to 350ºF (180ºC). In a non-stick pan, cook burgers over medium heat for 4-5 minutes each side, or until lightly browned. Transfer to an oven-safe tray and bake in preheated oven for about 10 minutes.
4) In a small bowl, combine remaining salsa and yogurt. Serve with lettuce and avocado (if desired) as a condiment to your burger.

Preparation time: 15 minutes / Cooking time: 20