Thursday, February 26, 2015

Black Bean Burgers

1 (15 oz.) can black beans, drained and rinsed
1/2 cup vital wheat gluten
1/2 cup bread crumbs
1 teaspoon chili powder
1/2 tablespoon cumin
1/4 cup water
1 tablespoon tomato paste
1/4 cup baby spinach, finely chopped
2 cloves garlic, minced
1/2 small onion, grated
non-stick spray or olive oil, for pan
hamburger buns

Mash the beans with a fork in a mixing bowl. You don't want to puree them; just get them mashed so that no whole beans are left, but you should leave some half beans. Add the chili powder, cumin, water, tomato paste, cilantro, garlic and onion and mix together with a fork. Mix in the wheat gluten and bread crumbs and then proceed to knead with your hands, until the mixture is firm and uniformly mixed.

Preheat a non-stick pan over medium heat. Divide the burger mixture into 6 equal pieces and roll each piece into a firm ball. Use your palm to flatten the balls into a patty about 1/2 inch thick. Grease pan with non-stick spray or a thin layer of olive oil. Cook patties three at a time for 5 minutes on each side, gently pressing down on them with a spatula. May need to re-spray pan with non-stick between flipping.

Adapted From

makes 6 burger patties
160 calories  |  3g fat  |  20g carbs  |  13g protein