Black bean burgers with chipotle ketchup
Nutrition Facts
Serving Size 1 patty on a bun
Calories 442
| Amount Per Serving | ||
| Monounsaturated fat | 4.5 g | |
|---|---|---|
| Saturated fat | 1.5 g | |
| Total fat | 12 g | |
| Sodium | 602 mg | |
| Cholesterol | 31 mg | |
| Dietary fiber | 16 g | |
| Protein | 20 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
These black bean burgers have more fiber and less saturated fat and cholesterol than beef hamburgers.
Ingredients
(Serves 6)- 1 1/4 cups dried black beans, sorted, rinsed, soaked overnight and drained
- 3 cups water
- 1 bay leaf
- 2 plum (Roma) tomatoes, peeled and seeded, then diced
- 1 yellow onion, chopped
- 4 cloves garlic, minced
- 1 tablespoon tomato paste
- 1 tablespoon wine vinegar
- 1 chipotle chile in adobo sauce, minced
- 1 3/4 teaspoons ground cumin
- 1/2 teaspoon salt
- 1 1/2 tablespoons canola oil
- 1/2 red bell pepper, seeded and chopped
- 1/2 cup cooked brown rice
- 1/4 cup chopped pecans
- 1 green onion, thinly sliced
- 1 egg, lightly beaten
- 3/4 cup whole-grain breadcrumbs
- 6 whole-grain hamburger buns
- 6 slices tomato
- 6 slices red onion
- 3 lettuce leaves, halved
Directions
In a large saucepan over high heat, combine the beans, water and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60-70 minutes. Drain and discard the bay leaf.
While the beans are cooking, make the chipotle ketchup. In a small saucepan over medium-high heat, combine the tomatoes, half the yellow onion, half the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin and 1/4 teaspoon of the salt. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally until most of the liquid has cooked off and the sauce is thick, about 5 minutes. Set aside to cool.
In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining yellow onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the remaining garlic and saute until they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the salt, transfer the mixture to a bowl and let cool. Set the pan aside.
In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion and the remaining 1 teaspoon cumin. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and breadcrumbs. Form the mixture into 6 patties, each about 3/4-inch thick. Chilling patties prior to cooking may help hold them together.
In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning once, until browned on both sides and heated through, 7-9 minutes total.
Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup.