Black Bean VEGGIE BURGERS
Black Bean VEGGIE BURGERS
INGREDIENTS
1 cup (about 1 large) red bell pepper, cleaned and quartered
1/2 cup (about 1/2 a medium) yellow onion, peeled and sliced
1 (15 oz) can black beans, drained and rinsed well
1/2 cup quick oats
1/4 cup plain panko breadcrumbs (no fat added)
1/4 tsp paprika
1/4 tsp onion powder
1/4 tsp garlic powder
1/8 tsp ground black pepper
4 tbsp liquid egg whites (or 2 large egg whites)
4 oz fat-free cheddar cheese, sliced (optional)
DIRECTIONS
Preheat oven: Preheat oven to 450°F.
Prepare baking pan: Line a baking pan with nonstick aluminum foil.
Roast vegetables: Place red pepper and onion on pan. Roast for 15–25 min, until edges are slightly darkened.
Blend vegetables and base: Transfer roasted vegetables to food processor or blender. Add oatmeal, breadcrumbs, paprika, onion powder, garlic powder, and black pepper. Blend until combined.
Add partial beans: Add half of the black beans. Blend until mostly smooth.
Add egg whites: Let mixture cool slightly so egg does not cook. Add egg whites. Blend until fully combined.
Finish mixture: Add remaining beans. Pulse lightly in short bursts so some texture remains. If mixture is too wet, transfer to a bowl and add additional breadcrumbs until it can be formed into patties (this will change the nutritional values listed below).
Form patties: Shape mixture into 4 equal patties.
Cook patties: Heat a nonstick pan over medium heat. Place patties in pan. Cook until browned on one side. Flip and cook other side until heated through.
Serve: Top with fat-free cheese (optional) and serve hot.
TIPS
If serving on a whole wheat bun, with condiments or garnishes, check the nutritional labels on them to make sure you are within your acceptable nutrition values.
If patties feel too soft to handle, refrigerate the mixture for 15–20 min before forming.
Watching your sodium? Consider using beans with no salt in the ingredients.
ESTIMATED NUTRITION PER SERVING:
The information provided here is for educational purposes only and is not intended as medical or nutritional advice. Do not use ingredients that you are allergic to. Make sure food is cooked to a safe temperature and refer to an official food safety authority if unsure. Nutritional values are estimates only; always check nutrition labels of ingredients for actual values. Consult with a qualified healthcare professional before making any changes to your diet or lifestyle.
