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Extra Healthy Black Bean Burgers Recipe

Extra Healthy Black Bean Burgers Recipe

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Ingredients:

Serving

1 (15 oz) can black beans, drained and rinsed
1/2 cup red onion, minced
1/2 cup cilantro, chopped
1 jalapeno, seeded and minced
1/2 cup oats
2 egg whites
1 tsp cumin
1 tsp dried oregano
1/4 tsp salt
1/4 tsp pepper
2 tbsp olive oil
1/2 cup cornmeal, divided
4 whole wheat hamburger buns

Directions:

Combine the first 10 ingredients in a bowl and mash together with a potato masher (or use the back of a large fork) just until only a few whole black beans are remaining. then stir for another minute with a large spoon to make sure the ingredients are well mixed.
Let the mixture sit while you heat 2 tbsp olive oil in a large frying pan.
On a sheet of wax paper, spread out a 1/4 cup of the cornmeal evenly.
Divide the black bean mixture into 4 equal parts and begin flattening them into patty shape.
Press each patty onto the cornmeal and cover the tops with the remaining 1/4 cup of cornmeal.
Once they are coated with cornmeal, begin placing the patties onto the hot frying pan.
Cook for around 7 minutes per side.
When finished cooking, allow them to sit on paper towels for a minute. then place on wheat buns and top with fresh guacamole or pico de gallo.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	158.77 Kcal (665 kJ)
Calories from fat	55.17 Kcal
		% Daily Value*
Total Fat	6.13g	9%
Sodium	121.08mg	5%
Potassium	214.8mg	5%
Total Carbs	21.19g	7%
Sugars	0.96g	4%
Dietary Fiber	3.41g	14%
Protein	5.54g	11%
Vitamin C	4.1mg	7%
Iron	1.5mg	8%
Calcium	24.9mg	2%

Amount Per 100 g
Calories	258.5 Kcal (1082 kJ)
Calories from fat	89.83 Kcal
		% Daily Value*
Total Fat	9.98g	9%
Sodium	197.12mg	5%
Potassium	349.72mg	5%
Total Carbs	34.51g	7%
Sugars	1.56g	4%
Dietary Fiber	5.55g	14%
Protein	9.03g	11%
Vitamin C	6.7mg	7%
Iron	2.5mg	8%
Calcium	40.5mg	2%

* 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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