Healthy Black Bean Burgers with Veggies Recipe
1/6 of recipe (1 patty): 158 calories, 2.5g total fat (1g sat. fat), 475mg sodium, 24g carbs, 6g fiber, 3.5g sugars, 10.5g protein
Click for WW Points® value*
Cook: 20 minutes
1 cup frozen riced cauliflower
1 cup finely chopped bell pepper
1 cup finely chopped onion
1/2 tsp. salt
One 15-oz. can black beans, drained and rinsed
1/2 cup (about 4 large) egg whites or liquid egg substitute
1/2 cup shredded reduced-fat Mexican-blend cheese
1/2 cup whole-wheat flour
1 tbsp. chopped garlic
1 tsp. onion powder
1/2 tsp. cumin
1/4 tsp. black pepper
1/8 tsp. smoked paprika
Optional toppings: mustard, ketchup, pickle chips
Serving suggestions: whole-grain buns, lettuce wrap, over shredded lettuce
Bring an extra-large skillet sprayed with nonstick spray to medium-high heat. Add cauliflower, bell pepper, onion, and salt. Cook and stir until mostly softened, 5–7 minutes. Transfer to a large bowl.
Place beans and egg whites/substitute in a small blender or food processor. Puree until mostly smooth. Transfer bean mixture to the bowl of cooked veggies. Add remaining ingredients. Mix thoroughly.
Evenly form mixture into 6 patties, about 1/2 inch thick. (HG Tip: Use a #12 cookie scoop to portion out the mixture!)
Clean skillet, if needed. Respray, and bring to medium heat.
Working in batches, cook patties until firm and lightly browned, 3–4 minutes per side, flipping gently.
MAKES 6 SERVINGS
Freeze & Thaw Tips! To freeze, tightly wrap each fully cooled patty in foil or plastic wrap. Then place in a sealable container or bag, seal, and freeze. To thaw, unwrap a patty, and place on a microwave-safe plate. Microwave on high for 1 minute, or until it reaches your desired temperature. Alternatively, thaw overnight in the refrigerator, and heat in a skillet or microwave until it reaches your desired temperature.
Chew on this:
Share this recipe for black bean burgers so your friends can eat healthy veggie burgers too!
We may receive affiliate compensation from some of these links. Prices and availability are subject to change.
We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.
*The WW Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the Points® trademark.
Questions on the WW Points® values listed? Click here.
Hungry Girl provides general information about food and lifestyle. This information and any linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. Click here for more information.