Black Bean Burgers
Source: Pulse, Canada
Yield: Serves 4 (1 kg)
Nutrition (1 dressed burger (250 g))
|1 - 19 oz||can black beans, rinsed and drained||540 mL|
|1 c||brown rice, cooked||250 mL|
|1||small onion, chopped||1|
|2||green onions, chopped||2|
|1/2 tsp||tabasco sauce (optional)||2 mL|
|1/4 c||bread crumbs||50 mL|
|6 tbsp||salsa (divided)||90 mL|
|1/4 c||low fat poain yogurt||50 mL|
|4||Romaine lettuce leaves||4|
|1||avacado, 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