Spicy Black Bean Burgers

11/1/2008 - Spicy Black Bean Burgers

Serves 4

1                      15.5-ounce can low-sodium black beans

½ cup              cooked bulgur or farro

1/3 cup           finely chopped shallots

1/3 cup           small dice red peppers

1 ea.                 Jalapeno, seeded and small dice

¼ cup              chopped walnuts

2 cloves           garlic, minced

¼ cup              whole wheat bread crumbs

2 teaspoons     ground cumin

1 Tablespoon fresh oregano, coarsely chopped

Scant               sea salt

To taste           Freshly ground black pepper

8 small             whole grain tortillas

1 large              avocado, peeled and sliced

Pico De Gallo* as desired

*Pico De Gallo

1 large tomato, seeded and chopped (about 1 cup)

¼ cup finely chopped red onion

1 jalapeno, seeded and finely chopped

2 Tablespoons freshly squeezed lime juice

3 Tablespoons chopped fresh cilantro

Sea salt and black pepper to taste

Preparation:

Pico De Gallo: Combine tomato, onion, jalapeños, lime juice, olive oil, cilantro, salt, and pepper in a medium bowl. Stir, cover ad set aside at room temperature for up to 30 minutes, or refrigerate 2 to 3 hours to allow flavors to blend.

Burgers: Rinse black beans with cold water in a colander and set aside. Meanwhile, coat a medium skillet with cooking spray and heat to medium-low. Add shallots and cook, stirring briefly until translucent, add red peppers and jalapeño and continue to sauté for another 2-3 minutes, or until soft. Add garlic and cook, stirring just until garlic releases its fragrance. Remove from heat.

In a large bowl, combine black beans, onion & pepper mixture, bread crumbs, cumin, oregano, salt and pepper. Mash while allowing some chunks to remain. Add bulgur or farro and walnuts. Stir to combine. Form bean mixture into eight patties about ½ inch thick. Place burgers on a lightly oiled grill and cook (turning once) for a total of 5 minutes – or until lightly browned. While the burgers are cooking, place tortillas, a few at a time, on the grill to soften. Place between a cloth dishtowel to keep tortillas warm before serving.

To serve, place two tortillas – folded in quarters – on each of 4 plates. Top with two burgers and pico de gallo. Add avocado slices and serve.

Nutrients per serving:

Calories 391, Protein 12 g, Carbohydrate 59 g, Total Fat 13 g (Saturated Fat 1 g), Cholesterol 0 mg, Sodium 325 g, Vitamin A (RE) 145 RE, Vitamin C 39 mg, Calcium 168 mg, Iron 3.5 mg, Dietary Fiber 13 g

Source: One -The Napa Valley Executive Personal Health Experience (One Life Newsletter)

< Back