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Add a photoIn an effort to eat healthier in the New Year, I decided to try my hand at making a black bean burger. Not too bad. I liked it a lot and this particular recipe can be spiced up or down depending on your own individual taste. I used ingredients and spices that I had in my pantry so this recipe can just be a starting point idea for you . . . . . look in your own pantry and run with it!
Ингредиенты
- 1 1/2 cups black beans (15.5 ounce can), rinsed and drained
- 1 tablespoon canned green chilies (use some of the juice too)
- 1/2 cup quinoa, cooked
- 1 clove garlic, minced
- 1/2 teaspoon salt
- 1/2 teaspoon ground cumin
- 1/2 teaspoon red pepper flakes
- 1 egg
- 1/2 cup plain bread crumbs
- 1 tablespoon olive oil
Инструкции
- Mash black beans in a medium sized mixing bowl with a fork until they are paste-like. Stir in the quinoa, chilies, garlic, salt, cumin and red pepper flakes. Mix well. Drop in egg and bread crumbs. Stir to combine and then get your hands in it and mix well. Make four large balls and pat into patties.
- In medium skillet heat the oil. Place the patties in the pan and saute on each side until the patties are browned and slightly crispy and heated completely through. Serve up on your favorite bun or plain with a salad on the side. Makes 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 125g | |
| Recipe makes 4 servings | |
| Calories 428 | |
| Calories from Fat 67 | 16% |
| Total Fat 7.57g | 9% |
| Saturated Fat 1.39g | 6% |
| Trans Fat 0.0g | |
| Cholesterol 47mg | 16% |
| Sodium 410mg | 17% |
| Potassium 1254mg | 36% |
| Total Carbs 69.32g | 18% |
| Dietary Fiber 13.2g | 44% |
| Sugars 2.58g | 2% |
| Protein 22.03g | 35% |
