Black Bean Burgers

By jenknoll

Nutrition Facts: 1 burger equals 381 calories, 7 g fat (1 g saturated fat), 36 mg cholesterol, 841 mg sodium, 64 g carbohydrate, 9 g fiber, 14 g protein.

Ingredients

• 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
• 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

Preparation

Step 1

1. In a large microwave-safe bowl, combine the mixed vegetables, onion and red pepper. Cover and microwave on high for 2 minutes.

2. 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.

3. 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.