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!

Notes:

Beans

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


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
Lunch
Main