Kiss that boring burger goodbye and check out this recipe for a healthy and flavorful black bean burger. Make sure to add this to your Labor Day weekend menu!
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
No comments:
Post a Comment