Healthy Recipe of the Week ~ Black Bean Veggie Burgers

I have a confession. I love burgers.  Especially in the summer.  I eat them way too much, even when I'm watching my calorie intake and know I could make better choices.  Choices like having one of these burgers instead.

Huge on taste. low on fat and calories. Satisfying ~AND~ packed with fiber and plant protein.  These veggie burgers are inexpensive, easy to make and taste amazing.  If you like things really spicy, substitute a fresh poblano pepper for the bell pepper, or add mushrooms (be sure to mince them with the onions and peppers) for a more meaty taste and texture.

Serve them on hamburger rolls or stuffed in pitas or tortillas.  Some great topping choices include avacado, tomatoes, grilled veggies, salsa (corn or mango salsas are absolutely fantastic on these), low-fat cheese and turkey bacon.

Ingredients (Makes 4 Patties)

• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 bell pepper (red or green), cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon chili sauce or hot sauce
• 2 tablespoons Personalized Protein Powder
• 1/2 cup whole wheat bread crumbs

Directions

1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty. It is important that the beans be well rinsed and somewhat dry for the burgers to stay formed while cooking.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Amount Per Serving 

Calories: 198 | Total Fat: 3g | Protein: 12g