Black Bean Burgers

Not only are these veggie burgers moist and flavorful, but they're very easy to freeze. Don't be surprised when you end up preferring them over meat burgers.

Yield

6 servings

Ingredients

1 cup frozen mixed vegetables, thawed
1 small onion, chopped
1/2 cup chopped sweet red pepper
1 (15 ounce) can black beans, rinsed and drained, divided
1 tablespoon cornstarch
2 tablespoons cold water
1 cup mashed potato flakes
1/4 cup quick-cooking oats
3 tablespoons whole wheat flour
2 tablespoons nonfat dry milk powder
1 egg, lightly beaten
1/2 teaspoon salt
1/4 teaspoon pepper
4 teaspoons canola oil
6 kaiser rolls, split
2 cups shredded lettuce
3/4 cup salsa

Directions

In a large microwave-safe bowl, combine the mixed vegetables, onion and red pepper. Cover and microwave on HIGH for 2 minutes.

Coarsely mash 3/4 cup black beans. In a bowl, combine the cornstarch and water until smooth; stir in the mashed beans, potato flakes, oats, flour, milk powder, egg, salt and pepper. Stir in vegetable mixture and remaining black beans. Shape into six 5/8-inch-thick patties.

In a large nonstick skillet, cook patties in oil for 4 to 5 minutes on each side or until lightly browned. Serve on rolls with lettuce and salsa.

Preparation/Total Time: 25 minutes

Nutritional Information

1 burger equals 381 calories, 7 g fat (1 g saturated fat), 36 mg cholesterol, 841 mg sodium, 64 g carbohydrate, 9 g fiber, 14 g protein.

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