Shari Duncan

Southwest Beef & Black Bean Burger; A Happy Compromise
Shari

by on Feb.21, 2011, under Egg and Main Course Ideas, High Protein dishes, Recipes

The “not quite” veggie burger that cooks up big, fat and flavorful.

Mixing in a can of black beans to traditional hamburgers will help to cut fat and increase fiber.  AND… Not only are you making a very hearty AND heart-healthier burger… but the addition of beans helps your beef dollars go farther.                   (1 lb of ground beef or turkey yields 6 burgers!)

The beans make these burgers a little more delicate than a conventional burger, so be sure to handle with care.  Placing the patties in the freezer for 10-15 minutes before cooking will help them to hold their shape.

INGREDIENTS:

  • 1 lbs lean ground beef (or ground turkey)
  • 1 can black beans, drained, rinsed and mashed

    Make a better burger by adding beans!

  • ~1/3 c oats
  • 2-3 TBSP chopped onion
  • 2TBSP Salsa
  • 2-3 TBSP Chopped green chilies (or 1TBSP Jalapenos)
  • 1 TPBS Cumin
  • 2 TBSP Cilantro
  • Garlic Powder, Black Pepper, and Season Salt, to taste.
  • – – – – – – –
  • Sliced Avocado, tomato slices, additional salsa (for topping)

Combine black beans, onion, spices and oats in a large bowl until well mixed and black beans are mashed.  Mix in ground beef (turkey), salsa, and chilies.

Shape into 6 patties.  Burgers can be grilled, broiled, or pan-fried.

Serve on whole wheat sandwich thins (if not on carb restricted diet) and top with sliced avocado and tomato, and salsa.

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