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Black Bean-Corn Burger

By Marge Perry

3.8

(20)

Image may contain Burger and Food
Black Bean-Corn BurgerLevi Brown

This veggie-licious burger provides 12 grams of filling fiber, nearly half of your recommended daily intake. Cool beans!

Recipe information

  • Yield

    Makes 4 servings

Ingredients

1 can (15 ounce) low-sodium black beans, rinsed and drained
3/4 cup corn, thawed if frozen
1/2 red bell pepper, cut into 1/4-inch dice
1/4 cup whole-wheat breadcrumbs
1/4 cup chopped fresh cilantro
3 large egg whites, lightly beaten
1 tablespoon chopped chipotle chile in adobo
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1 tablespoon plus 1 teaspoon olive oil, divided
8 cups baby spinach
Pinch of nutmeg
1/2 avocado, mashed
1/3 cup reduced-fat sour cream
1 teaspoon fresh lime juice
4 whole-wheat hamburger buns, split

Preparation

  1. In a bowl, combine beans, corn, bell pepper, breadcrumbs, cilantro, egg whites, chipotle, oregano and cumin. Form bean mixture into four 3/4-inch-thick patties. In a large nonstick skillet, heat 1 tablespoon oil over medium-high heat. Cook patties, turning once, until browned, 5 minutes per side; remove from pan. In same skillet, sauté spinach in remaining 1 teaspoon oil over medium-high heat until wilted, 3 minutes; season with nutmeg and salt and freshly ground black pepper. In another bowl, mix avocado with sour cream and juice. Place 1/4 of cooked spinach on bottom of each bun, then 1 burger and 1/4 avocado mixture. Top with other bun half.

Nutrition Per Serving

Per serving: 400 calories
14 g fat
4 g saturated fat
58 g carbohydrate
12 g fiber
18 g protein
#### Nutritional analysis provided by Self
TagsBurgerCornVegetableBell PepperSpinachLeafy GreensAvocadoBlack BeanBean and LegumeMainDinnerNut FreeVegetarianSauteSelf

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