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Healthy Low-Fat Black Bean Veggie Burgers Recipe

Healthy Low-Fat Black Bean Veggie Burgers Recipe

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Healthy Low-Fat Black Bean Veggie Burgers

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Ingredients:

Serving

1 1/2-2 tbsp pureed onions
1 cup black beans, well drained
1 -3 tbsp whole wheat flour
1 slice whole wheat bread, very well crumbled
1 -1 1/2 tsp crushed garlic
1/2 tsp onion powder
1/4 tsp seasoning salt
salt and pepper
oil (for frying )

Directions:

In a large bowl, mash the beans until almost smooth (or puree with the onions).
Add onions and the rest of the ingredients, except the oil, adding the flour a tablespoon at a time until the mixture is at your desired consistency.
Form bean mixture into flat patties and fry patties in a small amount of oil until slightly firm.
Serve topped with hummus or a Greek feta salad salad dressing, spread on a whole wheat bun. I tried these with the usual ketchup and they weren't nearly as good - trust me.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	204.55 Kcal (856 kJ)
Calories from fat	6.81 Kcal
		% Daily Value*
Total Fat	0.76g	1%
Sodium	186.02mg	8%
Potassium	749.83mg	16%
Total Carbs	37.88g	13%
Sugars	1.61g	6%
Dietary Fiber	8.29g	33%
Protein	11.86g	24%
Vitamin C	0.6mg	1%
Iron	3mg	17%
Calcium	74.1mg	7%

Amount Per 100 g
Calories	310.11 Kcal (1298 kJ)
Calories from fat	10.33 Kcal
		% Daily Value*
Total Fat	1.15g	1%
Sodium	282.03mg	8%
Potassium	1136.8mg	16%
Total Carbs	57.44g	13%
Sugars	2.44g	6%
Dietary Fiber	12.56g	33%
Protein	17.99g	24%
Vitamin C	1mg	1%
Iron	4.6mg	17%
Calcium	112.3mg	7%

* 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

3.4

Points
5

PointsPlus

Good Points

low fat,
saturated fat free,
cholesterol free,
high fiber

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