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Recipe: Black Bean Burgers With Salsa Guacamole
Similar Categories: Black, Bean, Burgers, Salsa, Guacamole
2/3 cup bulgur
1 1/4 cups boiling water
15 ounces canned black beans -- drained
1/2 cup grated onion -- squeezed dry
1 tablespoon extra virgin olive oil
1 tablespoon fresh parsley
1 clove garlic -- minced
1/2 jalapeno chile pepper -- seeded
and coarsely chopped
1/4 teaspoon salt
1/4 teaspoon chili powder
1/4 teaspoon ground cumin
1 dash freshly ground black pepper
1/2 cup stone-ground yellow cornmeal
1 tablespoon vegetable oil -- approximately
1 avocado -- peeled
halved and pitted
1/4 cup salsa
1 teaspoon minced fresh cilantro
4 hamburger rolls
1 tomato -- peeled
seeded and diced
2 green onions -- thinly sliced
on the diagonal
1) Place bulgur in a small bowl and cover with boiling water. Let stand 10 minutes. Drain well. Place soaked bulgur in a food processor with the beans, onion, olive oil, parsley, garlic, jalapeno, salt, chili powder, cumin and pepper. Process until smooth, scraping down the sides of the bowl as necessary.
2) Form bean mixture into 4 patties. Carefully dredge patties in the cornmeal. Heat oil in a nonstick skillet over medium heat. Add patties and cook, turning to brown both sides, about 5 minutes.
3) While bean patties are cooking, mash the avocado in a small bowl and stir in salsa and cilantro.
4) To serve, place bean patties on rolls, top with avocado mixture, diced tomato and green onions.
EACH: 531 cals, 25% from fat, (15g total fat), 86g carbs, (22g fiber), 20g protein.
1 1/4 cups boiling water
15 ounces canned black beans -- drained
1/2 cup grated onion -- squeezed dry
1 tablespoon extra virgin olive oil
1 tablespoon fresh parsley
1 clove garlic -- minced
1/2 jalapeno chile pepper -- seeded
and coarsely chopped
1/4 teaspoon salt
1/4 teaspoon chili powder
1/4 teaspoon ground cumin
1 dash freshly ground black pepper
1/2 cup stone-ground yellow cornmeal
1 tablespoon vegetable oil -- approximately
1 avocado -- peeled
halved and pitted
1/4 cup salsa
1 teaspoon minced fresh cilantro
4 hamburger rolls
1 tomato -- peeled
seeded and diced
2 green onions -- thinly sliced
on the diagonal
1) Place bulgur in a small bowl and cover with boiling water. Let stand 10 minutes. Drain well. Place soaked bulgur in a food processor with the beans, onion, olive oil, parsley, garlic, jalapeno, salt, chili powder, cumin and pepper. Process until smooth, scraping down the sides of the bowl as necessary.
2) Form bean mixture into 4 patties. Carefully dredge patties in the cornmeal. Heat oil in a nonstick skillet over medium heat. Add patties and cook, turning to brown both sides, about 5 minutes.
3) While bean patties are cooking, mash the avocado in a small bowl and stir in salsa and cilantro.
4) To serve, place bean patties on rolls, top with avocado mixture, diced tomato and green onions.
EACH: 531 cals, 25% from fat, (15g total fat), 86g carbs, (22g fiber), 20g protein.
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