Black Bean and Corn Veggie Burgers

blackbeanburger

If you’re looking to have a few more meals that are great for Meatless Monday that the kids will love, this burger is for you! This clean and delicious alternative to a greasy burger leaves you fully fueled and satisfied, and provides an excellent source of fiber to stabilize your blood sugar. You’ll also get a boost of nutrients like magnesium and potassium to help to relax your muscles and keep the kids from getting moody and from having tantrums.  We’re in love with these lil’ cakes and can’t wait for you to fall head over taste bud after them, too. We’re not quite sure why it is that eating food in the shape of a patty or a muffin just makes it that much more fun. But it does! When we were growing up we loved eating our mom’s black bean patties, and helping her make them by shaping them into patties. Even as small kids we remember loving this assignment she’d give us. And now we’ve cooked up a tasty and super-satisfying black bean patty version, inspired by our mom’s!

You can top these patties with avocado and salsa for a Mexican twist, or eat them on a whole grain bun for more of a hands-on burger feel! Pair them up with a nice salad or steamed veggies and if you eat it bun-less, add some healthy carbs like these Roasted Tarragon Sweet Potato Fries. Grab a plate, and a patty and dig in!

Black Bean and Corn Burgers (aka Black Bean Love Cakes)

blackbeanburgerpinterest

Serves 4

Ingredients:

  • 2 tsp olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, chopped
  • 1 tsp cumin
  • 1 tsp chili powder
  • salt and pepper, to taste
  • 15 oz black beans, rinsed and drained
  • 3/4 cup cooked brown rice
  • ½ cup corn
  • ¼ cup cilantro, chopped
  • 4 ounce low fat Swiss cheese, for melting on top

Directions

  1. Heat 1 tsp olive oil in a large soup pot.
  2. Saute the onion, bell pepper and garlic in the olive oil, until translucent.
  3. Add cumin, chili powder, salt, and pepper and stir to mix thoroughly. Cook for 2 minutes to allow the flavors to meld together.
  4. Add beans and rice, cooking for five more minutes over medium , stirring frequently.
  5. Remove pot from heat and empty rice and bean mixture into a bowl, stir in the corn, and let cool.
  6. Once cooled, add cilantro and mash the contents of the bowl until a near paste-like consistency is made.
  7. Divide into four portions and shape into patties. Refrigerate patties for 15 minutes.
  8. Add 1 tsp olive oil to saute pan and heat over medium heat.
  9. Place each patty on the pan, and cook 4-5 minutes on each side until both sides have browned and place slice of cheese on top each patty and allow to melt.

 

Nutrition Information per serving (1 patty): 196 Calories, 5g Fat, 14g Protein, 21g Carbohydrates, 267mg Sodium, 7.5g Fiber

Comments

comments