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Black Bean-Corn Burger Recipe

Black Bean-Corn Burger Recipe

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Ingredients

Count

Nutrition

310

Calories

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Ingredients:

Serving

1 can (15 oz) low-sodium black beans, rinsed and drained
3/4 cup corn, thawed if frozen
1/2 red bell pepper, cut into 1/4-inch dice
1/4 cup whole-wheat breadcrumbs
1/4 cup chopped fresh cilantro
3 large egg whites, lightly beaten
1 tbsp chopped chipotle chile in adobo
1/2 tsp dried oregano
1/2 tsp ground cumin
1 tbsp plus 1 tsp olive oil, divided
8 cups baby spinach
pinch of nutmeg
1/2 avocado, mashed
1/3 cup reduced-fat sour cream
1 tsp fresh lime juice
4 whole-wheat hamburger buns, split

Directions:

In a bowl, combine beans, corn, bell pepper, breadcrumbs, cilantro, egg whites, chipotle, oregano and cumin. Form bean mixture into four 3/4-inch-thick patties. In a large nonstick skillet, heat 1 tablespoon oil over medium-high heat. Cook patties, turning once, until browned, 5 minutes per side; remove from pan. In same skillet, sauté spinach in remaining 1 teaspoon oil over medium-high heat until wilted, 3 minutes; season with nutmeg and salt and freshly ground black pepper. In another bowl, mix avocado with sour cream and juice. Place 1/4 of cooked spinach on bottom of each bun, then 1 burger and 1/4 avocado mixture. Top with other bun half.
Per serving: 400 calories, 14 g fat, 4 g saturated fat, 58 g carbohydrate, 12 g fiber, 18 g protein Nutritional analysis provided by Self

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	309.76 Kcal (1297 kJ)
Calories from fat	146.31 Kcal
		% Daily Value*
Total Fat	16.26g	25%
Cholesterol	23.35mg	8%
Sodium	432.1mg	18%
Potassium	761.95mg	16%
Total Carbs	30.7g	10%
Sugars	5.25g	21%
Dietary Fiber	5.89g	24%
Protein	12.44g	25%
Vitamin C	35.4mg	59%
Vitamin A	0.4mg	12%
Iron	10.6mg	59%
Calcium	132.1mg	13%

Amount Per 100 g
Calories	138.6 Kcal (580 kJ)
Calories from fat	65.47 Kcal
		% Daily Value*
Total Fat	7.27g	25%
Cholesterol	10.45mg	8%
Sodium	193.35mg	18%
Potassium	340.95mg	16%
Total Carbs	13.74g	10%
Sugars	2.35g	21%
Dietary Fiber	2.64g	24%
Protein	5.57g	25%
Vitamin C	15.9mg	59%
Vitamin A	0.2mg	12%
Iron	4.8mg	59%
Calcium	59.1mg	13%

* 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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