Black Bean Burgers Recipe

[ingredients-list title=”Ingredients” serving_size=”1 burger”]
[ingredients-left]

• 1 cup frozen mixed vegetables, thawed
• 1 small onion, chopped
• 1/2 cup chopped sweet red pepper
• 1 can (15 ounces) black beans, rinsed and drained, divided
• 1 tablespoon cornstarch
• 2 tablespoons cold water
• 1 cup mashed potato flakes
• 1/4 cup quick-cooking oats

[/ingredients-left]
[ingredients-right]

• 3 tablespoons whole wheat flour
• 2 tablespoons nonfat dry milk powder
• 1 egg, lightly beaten
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 4 teaspoons canola oil
• 6 kaiser rolls, split
• 2 cups shredded lettuce
• 3/4 cup salsa

[/ingredients-right]
[/ingredients-list]

[step-list-wrapper title=”How to make it” time=”25 minutes”]
[step-item number=”1″ image_url=”” title=”” ]In a large microwave-safe bowl, combine the mixed vegetables, onion and red pepper. Cover and microwave on high for 2 minutes. [/step-item]

[step-item number=”2″ image_url=”” title=”” ]Coarsely mash 3/4 cup black beans. In a bowl, combine the cornstarch and water until smooth; stir in the mashed beans, potato flakes, oats, flour, milk powder, egg, salt and pepper. Stir in vegetable mixture and remaining black beans. Shape into six 5/8-in.-thick patties. [/step-item]

[step-item number=”3″ image_url=”” title=”” ]In a large nonstick skillet, cook patties in oil for 4-5 minutes on each side or until lightly browned. Serve on rolls with lettuce and salsa. Makes 6 burgers. [/step-item][/step-list-wrapper]

Editor’s Note: This recipe was tested in a 1,100-watt microwave.

[nutrition-info calories=”381″ calories_fat=”” fat=”7g” sat_fat=”1g” choles=”36mg” sodium=”841mg” carbs=”64g” sugars=”” protein=”14g” fiber=”9g”]

[/nutrition-info]