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Black Bean Burgers

These healthy black bean burgers will satisfy your craving for a big juicy hamburger — without the meat.

Ingredients

  • 19 fl oz (540 mL) can no salt added black beans, drained & rinsed
  • 1 cup (250 mL) cooked brown rice
  • 1 small onion, chopped
  • 2 green onions, finely chopped
  • 1/2 tsp (2 mL) Tabasco sauce (optional)
  • 1 egg
  • 1/4 cup (60 mL) bread crumbs
  • 6 Tbsp (90 mL) salsa (divided)
  • 4 whole wheat hamburger buns
  • 1/4 cup (60 mL) low-fat plain yogurt
  • 4 Romaine lettuce leaves
  • 1 avocado, sliced (optional)

Directions

In a large bowl, coarsely mash beans with a potato masher or fork.

Add rice, onions, Tabasco sauce if desired, egg, bread crumbs and 2 Tbsp (30 mL) of salsa. Mix well.

Divide mixture into 4 and form into patties that are about 1-inch (2.5 cm) thick.

Preheat oven to 350ºF (180ºC).

Meanwhile, cook patties over medium heat in a non-stick pan for 4-5 minutes each side or until lightly browned. Transfer to an oven proof pan and cook in preheated oven for 10 minutes.

In a small bowl, combine remaining salsa with the yogurt. Serve with lettuce and avocado (if desired) as a condiment to your burger.

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