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Jamaican Black Bean Burgers Recipe

Jamaican Black Bean Burgers Recipe

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Ingredients

Count

Nutrition

328

Calories

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Ingredients:

Serving

4 tsp canola oil, divided
2 cups chopped onion
1 cup chopped red bell pepper
2 tsp grated peeled fresh ginger
3 garlic cloves, minced
3/4 tsp ground allspice
1/2 tsp ground coriander
1/4 tsp salt
1/4 tsp ground red pepper
1 cup cooked rice
2/3 cup dry breadcrumbs, divided
1 (15-oz) can black beans, rinsed and drained
1/4 cup light mayonnaise
4 (1 1/2-oz) whole wheat hamburger buns, toasted
4 boston lettuce leaves
4 (1/8-inch- thick) slices red onion

Directions:

Heat 1 teaspoon oil in a large nonstick skillet over medium heat until hot. Add chopped onion, bell pepper, ginger, and garlic; cook 7 minutes or until tender, stirring occasionally. Add allspice, coriander, salt, and red pepper; cook 1 minute, stirring constantly.
Place the onion mixture, rice, 1/3 cup breadcrumbs, and black beans in a food processor; pulse 15 times or until finely chopped. Divide bean mixture into 4 equal portions, shaping each portion into a 1-inch-thick patty. Place remaining 1/3 cup breadcrumbs in a shallow dish, and dredge patties in breadcrumbs. Heat remaining 1 tablespoon oil in a large nonstick skillet over medium heat. Add patties to the pan, and cook for 3 minutes on each side or until browned and crisp.
Spread 1 tablespoon mayonnaise on top half of each bun. Place patties on bottom halves of buns; top each serving with 1 lettuce leaf, 1 onion slice, and top half of bun.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	328.32 Kcal (1375 kJ)
Calories from fat	80.1 Kcal
		% Daily Value*
Total Fat	8.9g	14%
Cholesterol	2.4mg	1%
Sodium	462.24mg	19%
Potassium	519.15mg	11%
Total Carbs	42.33g	14%
Sugars	12.02g	48%
Dietary Fiber	10.37g	41%
Protein	9g	18%
Vitamin C	62.5mg	104%
Vitamin A	1.2mg	39%
Iron	22.6mg	126%
Calcium	184.4mg	18%

Amount Per 100 g
Calories	82.82 Kcal (347 kJ)
Calories from fat	20.2 Kcal
		% Daily Value*
Total Fat	2.24g	14%
Cholesterol	0.6mg	1%
Sodium	116.59mg	19%
Potassium	130.95mg	11%
Total Carbs	10.68g	14%
Sugars	3.03g	48%
Dietary Fiber	2.62g	41%
Protein	2.27g	18%
Vitamin C	15.8mg	104%
Vitamin A	0.3mg	39%
Iron	5.7mg	126%
Calcium	46.5mg	18%

* 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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