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