Black Bean Burgers  on the Grill
A Healthy Alternative
to Regular Burgers!
Makes 4 Servings (Patties)
For a healthy alternative to a regular burger, try a black bean burger. This recipe keeps the flavor but cuts out the fat and cholesterol. The burgers can be cooked right on the grill to keep that grilled, smoky flavor and, any extra burgers can be frozen for up to 2 weeks for some delicious leftovers. This recipe goes great with grilled potato wedges and grilled vegetables.
Ingredients - 1 (15 oz.) can black beans, drained
- 1 small onion finely chopped
- 1/2 cup red bell pepper finely chopped
- 1 hot pepper, minced (optional)
- 1/3 cup cup corn (can be frozen)
- 1 carrot, finely chopped
- 1 1/2 cups whole wheat bread crumbs
- 1/2 cup whole wheat flour
- 1/2 teaspoon cumin
- 1 teaspoon chili powder (optional)
- 1 tablespoon olive oil
- salt to taste (optional)
Preparation
- In a frying pan, heat up the olive oil and combine onion, red bell pepper, carrots, corn, hot pepper (optional), and sauté for about 5-10 minutes.
- In a large bowl, combine sautéed vegetables and black beans and mash together with a fork. Add the bread crumbs, flour, cumin, chili powder (optional), salt and mix well. You want to mix to a consistency that you can form a patty and it keeps it shape. If you added to much bread crumbs and flour, you may add a little water or fresh lime juice.
- Shape the mixture into 4 patties of equal size.
- If grilling, place patties on foil and grill about 8 minutes on each side. If baking, place patties on a baking sheet and bake about 10 minutes on each side.
- If you decide to make only a portion of the recipe and save the rest for leftovers, wrap the patties in plastic wrap and place in freezer bags before cooking. You can then thaw the burgers and cook them on the grill later on.
- Serve on a whole grain hamburger bun and top with spinach and fresh salsa. Enjoy!
Nutritional Information
Serving Size: 1 patty (without the bun and toppings) 115 Calories; 4g Fat; 11g Protein; 13g Carbohydrates; 5g Dietary Fiber; 348mg Sodium; 11g Protein. |
