Who says cookouts can’t be healthy? Replace your burgers with this American, Simple Cooking with Heart meat-free option that will delight even a hardcore carnivore.
Nutrition Facts
Black Bean Burgers with Mustard Potato Salad
Calories
Protein
Fiber
Cost Per Serving
Nutrition Facts
| Calories | 374 | |
|---|---|---|
| Total Fat | 10.4 g | |
| Saturated Fat | 0.8 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 2.8 g | |
| Monounsaturated Fat | 6.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 280 mg | |
| Total Carbohydrate | 61 g | |
| Dietary Fiber | 9 g | |
| Sugars | 7 g | |
| Protein | 10 g | |
Dietary Exchanges
4 starch, 2 fat, 1 lean meat
Ingredients
Servings 6
Serving Size 1 burger & 1 1/3 cup potato salad
For the Black Bean Burgers:
-
15.5 ounces canned, low-sodium black beans (rinsed, drained) -
8.8 ounces packaged, cooked brown rice -
15 oz canned sweet potatoes or yams in light syrup -
1 egg white -
1/2 teaspoon ground cumin -
1/4 teaspoon salt -
1/4 teaspoon ground black pepper -
1/2 cup whole-wheat panko breadcrumbs -
2 tablespoon canola oil (divided)
For the Mustard Potato Salad:
-
1 1/2 lb potatoes (like new potatoes or red potatoes) -
2 tablespoon canola oil -
1 1/2 tablespoon Dijon mustard -
1 tablespoon white vinegar -
1/4 teaspoon ground black pepper -
1/8 teaspoon salt -
2 green onion or scallions (finely chopped) -
1 1/2 cups chopped, fresh parsley
Directions
Tip: Click on step to mark as complete.
For the Black Bean Burgers:
-
Into a medium bowl, add ½ cup black beans and 1 cup brown rice. It may be easier to microwave the rice for 30 to 60 seconds so it sticks together less and can be measured. Reserve. -
Add remaining beans and brown rice into the bowl of a food processor, along with canned sweet potatoes/ yams, egg white, cumin, salt, and pepper. Pulse the mixture until smooth, 30 seconds to 1 minute. -
Transfer puree to the reserved bowl with whole beans and rice. Add breadcrumbs and stir until mixture is combined. Form into 6 patties and place onto a plate. -
Warm 1 tablespoon oil in a medium nonstick sauté pan or skillet over medium-high heat. Carefully add 3 of the fragile patties into the pan; cook until slightly browned on each side, 4 minutes per side. Repeat with remaining oil and patties. Serve black bean burgers with potato salad.
For the Mustard Potato Salad:
-
Fill a medium heavy-duty pot three-fourths full with water. Cut the potatoes evenly into bite-sized pieces and add into the water. -
Place pot over high heat and bring to a boil. Once boiling, let cook until potatoes are fork-tender, about 8 to 10 minutes depending on size. Drain in a colander and run cold water over the potatoes to cool. -
In a large bowl, add oil, mustard, vinegar, pepper, and salt. Whisk together to combine with a fork. Add potatoes, chopped scallions, and chopped parsley. Toss to combine potatoes in dressing. Reserve until black bean burgers are done.
Cooking Tip: When dealing with a wet batter like the black bean burgers being formed into an oval shape, dip your hands in cold water to prevent the batter from sticking to your hands.
Keep it Healthy: Play around with the black burger recipe, substituting different grains like couscous or quinoa and beans like kidney or cannellini, even adding nuts into the mix if desired.
Tip: Serving size 1 burger + 1 1/3 cup potato salad
Tip: Waxy potatoes such as new potatoes or red potatoes hold their shape the best, making them ideal for cold dishes like potato salad.
Cooking in Color
This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.
Copyright © 2018 American Heart Association, Healthy for Good™. Every purchase helps fund the work of the AHA/ASA.
