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Zesty Black Bean Burgers

Fiber doesn’t just keep your digestive system happy. It can also lower your risk of heart disease and diabetes. It can help you keep off the pounds, too. The black beans in these burgers provide the fiber—the jalapeño provides the kick.

Ingredients

  • 1 garlic clove, minced
  • 1 small onion, finely chopped
  • ½ c. chopped mushrooms
  • 1 jalapeño, cored, minced
  • 1 small green bell pepper, chopped
  • 1½ c. cooked black beans, well drained
  • ⅓ c. quick-cooking oats
  • ¼ tsp. salt
  • ½ tsp. dried oregano
  • ½ tsp. ground cumin
  • ¼ tsp. pepper
  • 3 Tbsp. low-fat mayonnaise, divided
  • 2 medium tomatoes, thinly sliced
  • 1 c. torn romaine lettuce
  • 4 split whole-wheat buns
  • 2 Tbsp. mustard
  • 1 tsp. honey
  • Dash chipotle chili powder

Directions

  • Spray large nonstick skillet with cooking spray. Add garlic, onion, mushrooms, jalapeño and bell pepper; cook over medium heat seven minutes or until tender. Place vegetables in blender.
  • Add beans, oats, salt, oregano, cumin, pepper and 1 Tbsp. mayonnaise. Coarsely purée. Shape into four patties. Refrigerate on greased, wax-paper-covered plate for one hour.
  • Spray the skillet with cooking spray. Ease in patties. Cook over medium heat three to six minutes per side, depending on thickness or until browned; handle gently.
  • Arrange ¼ of tomato slices and lettuce on each bun. Add patties. Combine remaining mayonnaise, mustard, honey and chili powder. Top each patty with ¼ of sauce. Add tops of buns. Makes 4 servings.

Nutrition information per serving: 270 calories, 5 g total fat, 12 g protein, 47.5 g carbohydrates, 540 mg sodium, 9.5 g dietary fiber.