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Prep Time:45 minsTotal Time:45 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:45 minsTotal Time:45 minsServings:4Yield:4 servings
Prep Time:45 mins
Prep Time:
45 mins
Total Time:45 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1(15 ounce) canno-salt-added black beans, rinsed2clovesgarlic, minced, divided½teaspoonground cumin½teaspoonsalt, divided⅛teaspoonground pepper¼cupcrushed tortilla chipsorpanko breadcrumbs¼cupquick-cooking oats2tablespoonstoasted pumpkin seeds, chopped2tablespoonschopped fresh cilantroplus1/2cup,divided1largeegg, lightly beaten¼cuplow-fat plain Greek yogurt½avocado1teaspoonlime zest2tablespoonslime juice2tablespoonswater4cupsshredded cabbage (green and/or red)2teaspoonsolive oil4whole-wheat buns, halved and toasted
Cook Mode(Keep screen awake)
Ingredients
1(15 ounce) canno-salt-added black beans, rinsed
2clovesgarlic, minced, divided
½teaspoonground cumin
½teaspoonsalt, divided
⅛teaspoonground pepper
¼cupcrushed tortilla chipsorpanko breadcrumbs
¼cupquick-cooking oats
2tablespoonstoasted pumpkin seeds, chopped
2tablespoonschopped fresh cilantroplus1/2cup,divided
1largeegg, lightly beaten
¼cuplow-fat plain Greek yogurt
½avocado
1teaspoonlime zest
2tablespoonslime juice
2tablespoonswater
4cupsshredded cabbage (green and/or red)
2teaspoonsolive oil
4whole-wheat buns, halved and toasted
DirectionsCombine beans, half the garlic, cumin, 1/4 teaspoon salt, and pepper in a medium bowl. Mash with a fork until all the beans are smashed. Stir in crushed chips (or panko), oats, pumpkin seeds, 2 tablespoons cilantro, and egg.Divide the mixture into 4 portions, then shape into patties. Place on a plate and refrigerate for 30 minutes before cooking.Meanwhile, combine the remaining 1/2 cup cilantro, the remaining garlic, yogurt, avocado, lime juice, and water in a blender or food processor. Puree until smooth. Transfer to a large bowl. Stir in lime zest and the remaining 1/4 teaspoon salt. Add cabbage and toss to combine.Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook for 6 minutes. Turn them over, reduce heat to medium, cover and cook until golden brown and warmed through, 5 to 6 minutes more. Serve the burgers on buns, topped with 1/4 cup cabbage slaw each. Serve the remaining slaw on the side.Originally appeared: Diabetic Living Magazine, Winter 2019
Directions
Combine beans, half the garlic, cumin, 1/4 teaspoon salt, and pepper in a medium bowl. Mash with a fork until all the beans are smashed. Stir in crushed chips (or panko), oats, pumpkin seeds, 2 tablespoons cilantro, and egg.Divide the mixture into 4 portions, then shape into patties. Place on a plate and refrigerate for 30 minutes before cooking.Meanwhile, combine the remaining 1/2 cup cilantro, the remaining garlic, yogurt, avocado, lime juice, and water in a blender or food processor. Puree until smooth. Transfer to a large bowl. Stir in lime zest and the remaining 1/4 teaspoon salt. Add cabbage and toss to combine.Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook for 6 minutes. Turn them over, reduce heat to medium, cover and cook until golden brown and warmed through, 5 to 6 minutes more. Serve the burgers on buns, topped with 1/4 cup cabbage slaw each. Serve the remaining slaw on the side.
Combine beans, half the garlic, cumin, 1/4 teaspoon salt, and pepper in a medium bowl. Mash with a fork until all the beans are smashed. Stir in crushed chips (or panko), oats, pumpkin seeds, 2 tablespoons cilantro, and egg.
Divide the mixture into 4 portions, then shape into patties. Place on a plate and refrigerate for 30 minutes before cooking.
Meanwhile, combine the remaining 1/2 cup cilantro, the remaining garlic, yogurt, avocado, lime juice, and water in a blender or food processor. Puree until smooth. Transfer to a large bowl. Stir in lime zest and the remaining 1/4 teaspoon salt. Add cabbage and toss to combine.
Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook for 6 minutes. Turn them over, reduce heat to medium, cover and cook until golden brown and warmed through, 5 to 6 minutes more. Serve the burgers on buns, topped with 1/4 cup cabbage slaw each. Serve the remaining slaw on the side.
Originally appeared: Diabetic Living Magazine, Winter 2019
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Nutrition Facts(per serving)368Calories11gFat55gCarbs16gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
