Black Bean Burger

By KSmitherman

Ingredients

• WORK TIME: 10 MINUTES / TOTAL TIME: 20 MINUTES / SERVINGS: 4
• 6 oz mushrooms, quartered
• 1/2 red onion, quartered
• 1/2 c packed cilantro leaves
• 6 Tbsp whole wheat bread crumbs
• 2 cloves garlic
• 1 jalapehile pepper, seeded
• 1 egg white
• 2 tsp reduced-sodium soy sauce
• 1 can (15 oz) no-salt-added black beans, rinsed and drained
• 1 Tbsp canola oil
• 4 slices reduced-fat pepper Jack
• 4 sm whole wheat sandwich rolls, toasted
• 4 lettuce leaves
• 1 sm tomato, sliced

Details

Adapted from prevention.com

Preparation

Step 1

1. COMBINE mushrooms, onion, cilantro, bread crumbs, garlic, pepper, egg white, and soy sauce in food processor. Process until finely chopped. Add beans and pulse until coarsely chopped (10 to 15 pulses). Divide mixture into quarters and form into patties.
2. HEAT oil in large frying pan over medium heat. Brown burgers 3 minutes per side.
3. TOP each burger with a slice of cheese. Cover pan and melt cheese, about 4 minutes.
4. PUT burgers on rolls and top with lettuce and tomato.

NUTRITION (per serving) 406 cal, 21 g pro, 56 g carb, 11 g fiber, 13 g fat, 4.5 g sat fat, 680 mg sodium