Chipotle Black Bean Burgers
This burger is low in fat and packs a bit of heat from the chipotle pepper. Can’t think of what to include for toppings? Try any of these: red onion slices, romaine lettuce, spinach, sautéed mushrooms, mustard, pickles – the options are endless!
Makes 4 servings
1 1/2 cups cooked or 1 (15-ounce) can black beans, drained and rinsed
2 tablespoons vital wheat gluten
1/2 cup cooked couscous
2 tablespoons minced cilantro
2 cloves garlic, minced
1 canned small chipotle pepper, minced
1/4 cup minced corn
1/2 teaspoon salt
1/4 teaspoon cumin
2-3 tablespoons low-sodium vegetable broth
Place the beans in a bowl and coarsely mash them. Add the remaining ingredients and mix well. Shape the mixture into four to five patties, no more than 1/4-inch thick. Set aside.
Heat the vegetable broth in a large skillet over medium heat. Add the burgers, cover, and cook for 5 minutes. Uncover, use a spatula to flip the burgers and cook, uncovered for 5 minutes longer.
Serve hot on burger rolls with your favorite condiments.
Nutrition Information | Per serving (1 patty):
calories: 171; fat: 0.8 g; saturated fat: 0.1 g; calories from fat: 3.7%; cholesterol: 0 mg; protein: 16.7 g; carbohydrates: 25.2 g; sugar: 2.1 g; fiber: 6.5 g; sodium: 333 mg; calcium: 45 mg; iron: 2.4 mg; vitamin C: 4 mg; beta-carotene: 32 mcg; vitamin E: 0.1 mg
Recipe from Food for Life instructor Lisa Dahlmeier
Please feel free to tailor PCRM recipes to suit your individual dietary needs.