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| Prep Time | 8 minutes |
| Cook Time | 12 minutes |
| Servings |
|
Ingredients
- 1 tablespoon ground flaxseed
- 1 tablespoon worcestershire sauce
- 1/2 teaspoon kosher salt divided
- 1/2 teaspoon ground cumin
- 1/2 teaspoon black pepper
- 2 ounces cremini mushrooms
- 1 can unsalted black beans rinsed, drained, and divided; 15-oz.
- 1 large egg lightly beaten
- 1 garlic clove smashed
- 1/3 cup whole wheat panko
- 1 tablespoon canola oil
- 1 1/2 teaspoons fresh lime juice
- 1 ripe avocado peeled and pitted
- 2 tablespoons plain 2% reduced-fat Greek yogurt
- 1 tablespoon water
- 4 whole-wheat hamburger buns toasted
- 1/2 cup red cabbage finely shredded
Ingredients
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Instructions
- Place flaxseed, Worcestershire sauce, 1/4 teaspoon kosher salt, cumin, pepper, mushrooms, half of the beans, egg, and garlic in a food processor; process 1 minute or until almost smooth. Place bean mixture in a bowl; stir in remaining half of beans and panko.
- Heat oil in a large cast-iron or nonstick skillet over medium-high. Fill a 1/2-cup measure with bean mixture; add to pan. Repeat procedure 3 times to form 4 patties. Flatten patties slightly with the back of a spatula. Cook 2 to 3 minutes on each side or until browned.
- Combine remaining 1/4 teaspoon salt, juice, and avocado in a bowl, mashing with a fork. Stir in yogurt and 1 tablespoon water. Divide patties among bottom halves of buns; top evenly with avocado mixture, cabbage, and top halves of buns.
Nutrition Facts
Black Bean and Mushroom Burger
Amount Per Serving
Calories 272
Calories from Fat 117
% Daily Value*
Total Fat 13g
20%
Saturated Fat 2g
10%
Polyunsaturated Fat 3g
Monounsaturated Fat 7g
Cholesterol 47mg
16%
Sodium 647mg
27%
Potassium 654mg
19%
Total Carbohydrates 31g
10%
Dietary Fiber 12g
48%
Sugars 2g
Protein 11g
22%
Vitamin A
5%
Vitamin C
22%
Calcium
7%
Iron
18%
* Percent Daily Values are based on a 2000 calorie diet.
