Zesty Black Bean Burgers

14 30 99
Ingredients Minutes Calories
Prep Cook Servings
15 min 15 min 8
Zesty Black Bean Burgers
Health Rating

Ingredients


1 tsp Extra virgin olive oil
1 clove(s) Garlic (minced)
1/3 cup Red onion (chopped)
1/4 cup chopped Red bell pepper
1/4 cup chopped Green bell pepper
1 pepper(s) Red chili pepper (also chile or chilli) (chopped, optional)
2 tsp Lime juice (fresh)
1 tbsp Chili powder
2 tsp Cumin
1/8 tsp Cayenne pepper
1 can (15oz) Black beans, canned (drained, coarsely mashed)
1 medium egg Egg
1/2 cup Rolled oats, dry
3 spray (about 1/3 second) Olive oil cooking spray

Instructions


1. Preheat the oven to 375 degrees F.

2. Lightly coat a baking sheet with olive oil spray.

3. In a small sauté pan, heat the olive oil over medium setting. Sauté the garlic, onions and peppers for about 5 minutes or until the veggies begin to brown; spoon into a large bowl.

4. Squeeze out the excess moisture with paper towels or a dishcloth (this will help hold the burgers together). Place the veggies into a large bowl.

5. Stir in the remaining ingredients, combining well. Form the mixture into 8 patties.

6. Bake the veggie burgers for about 10 minutes on each side or until heated through.

Enjoy!

Nutrition Facts

Per Portion

Calories 99
Calories from fat 18.8
Calories from saturated fat 3.7
Total Fat 2.1 g
Saturated Fat 0.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 21.2 mg
Sodium 221 mg
Potassium 266 mg
Total Carbohydrate 15.0 g
Dietary Fiber 4.9 g
Sugars 1.0 g
Protein 5.1 g

Dietary servings

Per Portion


Grain 0.2
Meat Alternative 0.4
Vegetables 0.7

Energy sources


Pygal61%462.92015330873295223.7108111215309819%296.37307766616027221.58195555202720%327.51935496955196124.6733023867314661%19%20%CarbohydratesFatProtein

Notes:

Beans

are an important source of plant-based protein and are high fiber!

Lunch
Main