Black Bean Burgers

Black Bean Burgers

Ingredients

  • 425g black beans (canned)
  • 1 cup cooked brown rice
  • 1 small brown onion
  • 2 spring onions
  • 0.5 teaspoons tabasco sauce
  • 1 egg
  • 0.25 cups wholemeal breadcrumbs
  • 6 tablespoons salsa
  • 4 hamburger buns
  • 0.25 cups low-fat yoghurt
  • 4 leaves romaine lettuce
  • 1 avocado

Method

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

Per Serving:

Energy (kJ) 1556
Protein (g) 18
Fat, total (g) 5
Saturated (g) 1
Carbohydrate (g) 55
Dietary Fibre (g) 10
Sodium (mg) 429