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Healthnotes Index:

Southwestern Pinto Bean Veggie Burgers

Southwestern Pinto Bean Veggie Burgers: Main Image

Quick Facts

Servings: 4
Prep Time: 10 min.
Cook Time: 40 min.
Total: 50 min.
Making veggie burgers from scratch takes more time than heating up a frozen patty, but the end result can be delicious!

Ingredients

  • 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

Directions

  • 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.

Nutrition Facts

Calories 374
  Calories from Fat 58 (16%)
(10%)Total Fat 7g
(9%)Saturated Fat 2g
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
(19%)Cholesterol 56mg
(37%)Sodium 892mg
(20%)Potassium 686mg
Total Carbohydrate 67g
(44%)Dietary Fiber 11g
Sugars 6g
Sugar Alcohols 0g
(32%)Protein 16g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Copyright © 2014 Aisle7. All rights reserved. Aisle7.com

Read our healthy recipe definitions.

Learn more about Aisle7, the company.

Learn more about the authors of Aisle7 products.

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 2015.



 
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