Spicy Grilled Black Bean Burger

By Barbara Day, M.S., R.D., C.N.

This is a spicy easy-to-make burger that even my husband likes.  I like to use whole wheat sandwich thins rather than a typical bun. If you like hotter, you can add more hot sauce.  Dress with leaf lettuce or baby spinach and tomato slices.

Per Serving: 366 calories, 22 grams protein, 5.5 grams of fat, 57 grams of CHO, 16 grams of fiber,  820 mg sodium.

Preparation Time: 10 minutes Grill Time: 6 minutes

Serves:  2

Ingredients

  • 1 15.5 ounce can black beans, rinsed, drained
  • ¼ block extra firm tofu, chopped, crumbled
  • 1/3 cup chopped red onion
  • ½ cup dry breadcrumbs
  • 2 Tb med or hot chunky salsa
  • 1 tsp ground cumin
  • ½ tsp hot sauce

Instructions

Drain and rinse beans.  Using a fork, mash beans in a medium bowl.  Drain tofu.  Using a fork, mash the tofu and add the bean mixture.  Mix onion, breadcrumbs, salsa, cumin and hot sauce.  Season with salt and pepper to taste.  Using moistened hands, shape bean mixture into two 4 inch diameter patties.  Prepare grill at medium to high heat.  Brush grill rack with vegetable oil.  Grill burgers until heated through, about 3 minutes per side. Serve on bun with lettuce and tomato (optional).

Image from: www.fightthefatfoodieblogspot.com

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.    

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *