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Healthy Recipe: Black Bean Burger

Posted on Sep 02, 2013 by Hilton Head Health








black bean burger

INGREDIENTS:

1/6th piece Firm tofu

½ cup Black beans, cooked

1 tsp. Olive oil

1 each Shallots, large, chopped

¼ cup Zucchini, chopped

¼ cup Carrots, minced (can use food processor on these)

1 each Egg

2 each Egg whites

¼ tsp. Cumin, ground

¼ cup Sharp cheddar cheese, 2%, shredded

½ cup  Black beans, cooked

¼ tsp. Salt

PREPARATION:

    • Cooked black beans as directed (need 1 cup of cooked black beans for recipe).
    • In food processor, puree tofu and ½ cup of black beans (need smooth texture, but doesn’t need to be completely pureed).
    • Heat a large saute pan to medium high heat.  Once heated, add ½ tsp. of olive oil and swirl.  Add chopped shallots.  Cook 2-3 minutes until translucent.
    • Once shallots are done, add to black bean mixture and pulse.
    • Remove black bean mixture from food processor and add to a mixing bowl.  Set aside.
    • In separate bowl, crack eggs as needed (1 whole and 2 whites). Mix well w/ fork.
    • To the black bean mixture add zucchini, carrots, eggs, cumin, cheddar cheese and the remaining ½ cup of cooked black beans.
    • Mix well and season with salt as necessary.
    • Once burgers are formed (recipe makes 4 burgers, ~1/3 cup each), re-heat the large saute pan and add remaining ½ tsp. of olive oil.  Swirl.
    •  Sear the burger on each side.  Could finish burger in oven if desired, but it should be done after cooking on each side for about 4 minutes (~8 minutes total).
    • Enjoy on ½ of whole wheat sandwich thin, lettuce and sliced red or yellow tomatoes.

 

Number of servings:   4 bugers

Calories:                150 calories

Protein:                        12 gms

Carbohydrate:              14 gms

Fiber:                            4 gms

Fat:                               6 gms


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