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Southwest Black Bean Burgers Recipe

Southwest Black Bean Burgers Recipe

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Ingredients:

Serving

2 cups cooked black beans
1/4 cup minced onion
1/4 cup rolled oats (may sub barley oats)
1/4 cup salsa
1 large egg, beaten
2 tbsp potato flakes ( i used cheese flavor)
1/4 cup panko breadcrumbs
1/4 cup crushed fritos corn chips
1/2 cup frozen corn, thawed
1/4 tsp cumin
1/2 tsp salt

Directions:

Mash beans with the back of a fork to desired consistency (I like to leave some chunks, but the more chunks the more likely they are to fall apart after cooking).
Add in the remaining ingredients and stir well.
Form into 6 burgers, separate them with wax paper, and then place in the fridge to cool completely before trying to cook (they will stay together better this way).
Turn frying pan to med-high (closer to medium than to high) and add 1 T oil. Cook each burger for about 2-3 minutes on each side (turning ONLY once, otherwise you increase the risk of them falling apart).
NOTE: Feel free to bake these on a greased cookie sheet at 350 degrees for approximately 7 minutes per side or until heated through.
Serve on a bun with a slice of tomato and some guacamole.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	258.3 Kcal (1081 kJ)
Calories from fat	80.01 Kcal
		% Daily Value*
Total Fat	8.89g	14%
Cholesterol	38.1mg	13%
Sodium	522.51mg	22%
Potassium	327.18mg	7%
Total Carbs	36.87g	12%
Sugars	4.98g	20%
Dietary Fiber	6.85g	27%
Protein	10.01g	20%
Vitamin C	1.9mg	3%
Iron	2.2mg	12%
Calcium	48.7mg	5%

Amount Per 100 g
Calories	192.34 Kcal (805 kJ)
Calories from fat	59.58 Kcal
		% Daily Value*
Total Fat	6.62g	14%
Cholesterol	28.37mg	13%
Sodium	389.07mg	22%
Potassium	243.62mg	7%
Total Carbs	27.46g	12%
Sugars	3.71g	20%
Dietary Fiber	5.1g	27%
Protein	7.45g	20%
Vitamin C	1.4mg	3%
Iron	1.6mg	12%
Calcium	36.3mg	5%

* 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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