If you’re looking to upgrade your diet, consider the benefit of beans. These nutritional rock stars can dress up a salad or make a mean burger! With 7 grams each lean protein and fiber per half cup, beans are the ultimate heart-healthy protein. They are also an excellent source of B-vitamins, iron, phosphorous, magnesium, manganese, potassium, copper, calcium and zinc! Need we say more?
Southwestern Black Bean Burger
Yield: 8-4 ounce patties
Ingredients
2 – 16 ounce cans black beans, rinsed & drained
½ cup shredded Parmesan cheese
½ cup bell peppers, chopped (red, green, or yellow)
2 large eggs
¼ Tbsp each cumin, garlic powder, onion powder
¼ cup Panko bread crumbs
Directions
- Pre-heat oven to 350° Fahrenheit.
- Combine black beans, Parmesan cheese, chopped bell peppers, eggs, and seasoning in food processor and pulse to desired consistency.
- In a medium bowl, stir together black bean mixture with Panko breadcrumbs.
- Divide mixture into 8 patties and bake on parchment paper or an oiled baking sheet for about 4-6 minutes, or until firm and golden brown.
Nutrition per burger
165 calories
11g protein
21g carbohydrates (8g fiber)
4g fat (2g saturated)
60mg cholesterol
64mg sodium
Author:
Sarah Mattison Berndt, MS, RD, CD
Owner Fit Fresh Cuisine & Hybrid Athletic Club
www.fitfreshcuisine.com
www.hybridathleticclub.com