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Black Bean Burgers with Mango Salsa Recipe

Black Bean Burgers with Mango Salsa Recipe

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Ingredients

Count

Nutrition

249

Calories

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Ingredients:

Serving

2 (15-oz) cans black beans, rinsed and drained
3/4 cup finely chopped fresh cilantro, divided
3/4 cup (3 oz) shredded monterey jack cheese
1/4 cup panko ( japanese breadcrumbs)
2 tsp ground cumin
1 tsp dried oregano
1/2 tsp sea salt
1/2 medium jalapeno pepper, finely chopped
2 large egg whites
cooking spray
1 1/4 cups chopped peeled mango (about 1 medium)
3 tbsp chopped shallots
1 1/2 tbsp fresh lime juice
1 avocado, peeled and chopped
1 garlic clove, minced
6 (2-oz) whole-wheat hamburger buns, lightly toasted
6 green leaf lettuce leaves

Directions:

Preheat oven to 350°.
Place black beans in a medium bowl; mash with a fork. Stir in 1/2 cup finely chopped cilantro and the next 7 ingredients (through egg whites). Shape bean mixture into 6 (1/2-inch-thick) patties. Arrange patties on a baking sheet coated with cooking spray. Bake at 350° for 20 minutes, carefully turning once.
Combine remaining 1/4 cup cilantro, mango, and the next 4 ingredients (through minced garlic) in a medium bowl. Place a patty on bottom half of each hamburger bun; top each with 1 lettuce leaf, 1/3 cup salsa, and top half of bun.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	248.85 Kcal (1042 kJ)
Calories from fat	65.08 Kcal
		% Daily Value*
Total Fat	7.23g	11%
Cholesterol	3.15mg	1%
Sodium	462.6mg	19%
Potassium	1010.18mg	21%
Total Carbs	23.74g	8%
Sugars	6.62g	26%
Dietary Fiber	11.54g	46%
Protein	11.75g	23%
Vitamin C	31.8mg	53%
Iron	5.8mg	32%
Calcium	266.6mg	27%

Amount Per 100 g
Calories	54.94 Kcal (230 kJ)
Calories from fat	14.37 Kcal
		% Daily Value*
Total Fat	1.6g	11%
Cholesterol	0.7mg	1%
Sodium	102.13mg	19%
Potassium	223.02mg	21%
Total Carbs	5.24g	8%
Sugars	1.46g	26%
Dietary Fiber	2.55g	46%
Protein	2.59g	23%
Vitamin C	7mg	53%
Iron	1.3mg	32%
Calcium	58.9mg	27%

* 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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