Lighten up your burger! Bean patties have less saturated fat and more fiber than beef patties. They’re also cheaper and easier to cook indoors–and we promise they’re just as satisfying, especially with the mouthwatering creamy slaw on top.
Ingrediens
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1 (15 ounce) can no-salt-added black beans, rinsed
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2 cloves garlic, minced, divided
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½ teaspoon ground cumin
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½ teaspoon salt, divided
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⅛ teaspoon ground pepper
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¼ cup crushed tortilla chips or panko breadcrumbs
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¼ cup quick-cooking oats
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2 tablespoons toasted pumpkin seeds, chopped
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2 tablespoons chopped fresh cilantro plus 1/2 cup, divided
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1 large egg, lightly beaten
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¼ cup low-fat plain Greek yogurt
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½ avocado
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1 teaspoon lime zest
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2 tablespoons lime juice
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2 tablespoons water
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4 cups shredded cabbage (green and/or red)
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2 teaspoons olive oil
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4 whole-wheat buns, halved and toasted
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Directions
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Combine beans, half the garlic, cumin, 1/4 teaspoon salt, and pepper in a medium bowl. Mash with a fork until all the beans are smashed. Stir in crushed chips (or panko), oats, pumpkin seeds, 2 tablespoons cilantro, and egg.
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Divide the mixture into 4 portions, then shape into patties. Place on a plate and refrigerate for 30 minutes before cooking.
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Meanwhile, combine the remaining 1/2 cup cilantro, the remaining garlic, yogurt, avocado, lime juice, and water in a blender or food processor. Puree until smooth. Transfer to a large bowl. Stir in lime zest and the remaining 1/4 teaspoon salt. Add cabbage and toss to combine.
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Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook for 6 minutes. Turn them over, reduce heat to medium, cover and cook until golden brown and warmed through, 5 to 6 minutes more. Serve the burgers on buns, topped with 1/4 cup cabbage slaw each. Serve the remaining slaw on the side.
Nutrition Facts (per serving)
| 368 | Calories |
| 11g | Fat |
| 55g | Carbs |
| 16g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 4 | |
| Serving Size 1 burger, 1 bun and 1 cup slaw | |
| Calories 368 | |
| % Daily Value * | |
| Total Carbohydrate 55g | 20% |
| Dietary Fiber 15g | 55% |
| Total Sugars 7g | |
| Protein 16g | 32% |
| Total Fat 11g | 15% |
| Saturated Fat 2g | 11% |
| Cholesterol 48mg | 16% |
| Vitamin A 402IU | 8% |
| Vitamin C 35mg | 39% |
| Folate 139mcg | 35% |
| Sodium 712mg | 31% |
| Calcium 153mg | 12% |
| Iron 4mg | 23% |
| Magnesium 108mg | 26% |
| Potassium 797mg | 17% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
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