Craving a burger but trying to stick with your New Year’s Resolution? Here’s a cheap, easy, and satisfying alternative. Beans are a great alternative to meat, they’re high in protein and their fiber content helps keep you full.
Texas Black Bean Burgers
1 15oz can black beans, drained and rinsed
1/2 cup finely crushed tortilla chips
1/3 cup salsa
1/2 cup grated cheddar cheese
1 large egg, beaten
1 scallion, chopped, white and green part
1/4 teaspoon black pepper
4 whole wheat hamburger buns
2 teaspoons olive oil
lettuce (for topping)
1. Smash the black beans in a bowl with a potato masher or fork, leaving them chunky and some partly whole.
2. Stir in the crushed chips, salsa, cheese, egg, scallion, and pepper. Refrigerate mixture for 10 minutes, then shape into 4 patties. Refrigerate for another 30 minutes.
3. Preheat the oven to 350 degrees and toast the buns on a baking sheet for 5 minutes.
4. While the buns are toasting, heat olive oil in a large nonstick skillet over medium heat. Add bean patties and cook until golden brown, 5 minutes per side.
5. Remove from heat and serve topped with salsa and lettuce OR
Top it off with sliced avocado to add a good dose of healthy fats, vitamin E, vitamin C, folate, and potassium. I make sure to eat a quarter of an avocado almost every day! The majority of the fat found in avocados is monounsaturated – the same type of fat found in olive oil. One serving (or one quarter) of an avocado contains about 10g of fat and 112 calories.