Black Bean Burger - Mayo Clinic Recipe

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Black Bean Burger - Mayo Clinic
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Ingredients
12
Count
Nutrition
1863
Calories
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Ingredients:

  • 1 1/4 cup black beans
  • 3 cups water
  • 1/2 medium onion
  • 1 tsp cumin
  • 1 tsp salt
  • 1 1/2 tbsp canola oil
  • 1/6 cup brown rice, (1/2 cup when cooked)
  • 1/4 cup pecans

Directions:

  1. In a large saucepan over high heat, combine the beans, and water. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60 to 70 minutes. Drain.
  2. In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the yellow onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the 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.
  3. In a food processor, combine the drained beans, onion mixture, brown rice, pecans, green onion, the remaining 1 teaspoon cumin and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into 6 patties, each about 3/4-inch thick.
  4. 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 nicely browned on both sides and heated through, 7 to 9 minutes total.
  5. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and a dollop of the ketchup.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1862.58 Kcal (7798 kJ)
Calories from fat 684.97 Kcal
% Daily Value*
Total Fat 76.11g 117%
Cholesterol 163.68mg 55%
Sodium 3017.56mg 126%
Potassium 4269.08mg 91%
Total Carbs 226.95g 76%
Sugars 17.14g 69%
Dietary Fiber 50.48g 202%
Protein 76.56g 153%
Vitamin C 65.4mg 109%
Vitamin A 1.5mg 49%
Iron 45.5mg 253%
Calcium 627.7mg 63%
Amount Per 100 g
Calories 142.43 Kcal (596 kJ)
Calories from fat 52.38 Kcal
% Daily Value*
Total Fat 5.82g 117%
Cholesterol 12.52mg 55%
Sodium 230.74mg 126%
Potassium 326.44mg 91%
Total Carbs 17.35g 76%
Sugars 1.31g 69%
Dietary Fiber 3.86g 202%
Protein 5.85g 153%
Vitamin C 5mg 109%
Vitamin A 0.1mg 49%
Iron 3.5mg 253%
Calcium 48mg 63%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 42.8
    Points
  • 47
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol,
  • good source of fiber

Bad Points

  • High in Sodium,
  • High in Total Fat

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