Low-Calorie Black Bean Burgers
If you love burgers but not the guilt of diving into a greasy double-decker, try these low-calorie black bean burgers as a yummy substitution.
- Serves: 4 persons
- 16-oz. can black beans (drained and rinsed)
- ¼cup dried breadcrumbs
- 1large egg, beaten
- 2tbsp dried onion flakes
- 1tsp Worcestershire sauce
- ½tsp ground black pepper
- 1tbsp canola oil
- 4whole-wheat hamburger buns
- Optional: lettuce leaves, sliced tomato, sliced onion, sliced pickle, catsup, mustard
Step 1First you will prepare the black bean patties. Place the black beans in a medium-sized bowl. With the back of a fork, partially mash the beans until they can be shaped into a patty, but they do not have to be completely mashed smooth. To the mashed black beans, add the breadcrumbs, egg, Worcestershire sauce, and black pepper, and mix well until all of the ingredients are well combined.
Step 2To cook the bean patties, heat the canola oil in a large skillet over medium heat.
Step 3If using the recipe as is, use 1/4 of the bean mixture for each patty. Shape each portion into disc-shaped patties that are about 3/4-inch thick using your hands. Gently form them until you get four uniform patties.
Step 4Place the patties into the skillet and cook on each side about 4 minutes or until the patties become lightly browned and are firm.
Step 5To serve up the black bean burgers, serve each patty on a whole-wheat bun and finish off with the burger toppings you desire such as lettuce, sliced tomato, sliced onion, sliced pickles, ketchup, and mustard.