Each month until December, Modern Day Moms will be featuring an easy-to-make healthy recipe using ingredients from my “Cantry“. What is a Cantry? Well, I’m sure we all have it. It’s the place you store all your canned goods. We actually have a lazy susan’ cubby in our kitchen which we use as our Cantry. A well-stocked Cantry helps you save time and get a healthy, flavorful and home-cooked meal on the table, more often. It’s homemade made easy.
Spicy Black Bean Burgers
1 (15oz) can S&W Black Beans, drained and rinsed
1 egg, lightly beaten
1/4 cup breadcrumbs
1/3 cup onion, finely chopped
1/4 cup red bell pepper, finely chopped
1 Tablespoon green chili pepper, finely diced
1 teaspoon ground cumin
1 Tablespoon sesame seeds, toasted
1 Tablespoon sunflower seeds, toasted
Salt and pepper, as desired
2 Tablespoons peanut oil (or vegetable oil)
4 slices low-fat sliced provolone cheese
4 whole-wheat hamburger buns
Lettuce and tomato for garnish
8 bread and butter pickle slices for garnish
Place beans in a medium-size bowl and lightly mash them with a fork until you have a coarse-textured mixture. Add egg and bread crumbs. Mix well. Stir in onion, bell pepper, chili, cumin, sesame seeds, sunflower seeds and season with salt and pepper as desired.
Divide mixture into four equal parts, then form by hand into four large flat patties.
Heat oil in a skillet over medium heat. Fry burgers on one side until browned. Turn the burgers over with a wide spatula and place a slice of low-fat provolone cheese on top of each patty.
The bean burgers are done when the underside is browned and the cheese is soft.
Tips and Suggestions:
Serve on open face whole-wheat buns or put in an open pita bread. Top each empty bun half with a lettuce leaf, a tomato slice, and two pickle slices.
This recipe works great on the grill, too! Grill patties for about 3-5 minutes on each side and enjoy.
NUTRITIONAL INFORMATION PER SERVING:
Serving size: 1 bean burger, Calories: 260 (From Fat 130), Fat 14g (Saturated Fat 5g, Trans Fat 0g), Cholesterol 60mg, Sodium 550mg, Total Carbohydrate 23g, Fiber 6g, Sugars 3g, Protein 15g, Vitamin A 10%, Vitamin C 25%, Calcium 30%, Iron 15%
I was compensated for ingredients to make this recipe.
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