Southwestern Pinto Bean Veggie Burgers
Making veggie burgers from scratch takes more time than heating up a frozen patty, but the end result can be delicious!
- Burger Ingredients1/2 cup diced onion (can use red onion)
- 1/2 cup dry breadcrumbs (can use Panko breadcrumbs if you like lighter and lower-calorie options)
- 1/4 cup chopped cilantro
- 2 Tbs minced seeded jalapeño pepper
- 2 Tbs reduced-fat sour cream
- 1 tsp hot pepper sauce
- 1/2 tsp ground cumin
- 1/4 tsp freshly ground black pepper
- 1/8 tsp salt
- 1 large egg
- 1 15-ounce can pinto beans, drained
- 1 (8 3/4-ounce) can no salt-added whole-kernel corn, drained
- Toppings4 Tbs ketchup or barbecue sauce (if you use bbq sauce, make sure you get one that’s super low in sugar)
- 1/4 cup red onion slices
- 1 roma tomato slices
- 1/4 cup baby spinach leaves
- 4 whole wheat or sprouted wheat hamburger buns – make sure you get buns with less than 200 calories per bun, and at least 4g fiber
- Burger IngredientsTo prepare burgers, combine the first nine ingredients in a food processor (this saves on cutting time if you have a good food processor). Transfer to a large bowl, and mix in the egg.
- Put pinto beans and corn in a food processor, and then add to the mixture in the bowl. Alternatively, you can add the pinto beans and corn to the bowl and partially mash with a fork or potato masher.
- Divide bean mixture into four equal portions, shaping each portion into a 3 1/2-inch patty, and refrigerate for 10 minutes. Heat canola oil in a large nonstick skillet over medium-high heat. Add patties to pan, and cook 5 to 10 minutes on each side or until thoroughly heated through.
- ToppingsPlace patties on bottom halves of buns; top each patty with 1 to 2 Tbsp ketchup or barbecue sauce, red onion slices, Roma tomatoes, baby spinach leaves, and top half of bun.
Calories from Fat 58 (16%)
(10%)Total Fat 7g
(9%)Saturated Fat 2g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Total Carbohydrate 67g
(44%)Dietary Fiber 11g
Sugar Alcohols 0g
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2014.