Black Bean Burgers
1 green pepper, seeded and cut into ½-inch 1 tsp. cumin, or to taste (optional)
pieces Salt and freshly ground black pepper
2 cloves garlic, peeled and finely chopped to taste
1 can (15-oz.) black beans, drained and rinsed 1 large egg white, lightly beaten
1 cup brown rice, cooked ½ cup whole-grain breadcrumbs
Coat medium skillet lightly with cooking oil. Heat over medium-high heat until hot. Add green pepper and garlic and sauté until very soft, adding a little water if necessary. Remove skillet from heat and mix in beans and rice. Transfer mixture to a food processor or blender and process until coarsely chopped. In a medium bowl, combine beans and rice mixture, seasonings, egg white, and breadcrumbs. Form mixture into 4 patties. Cover and refrigerate for at least 30 minutes. When ready, cook in skillet on both sides until nicely browned. Serve with lettuce and tomato on whole-grain buns.
Makes 4 servings.
Each serving provides 222 calories, 10 grams protein, 39 grams carbohydrate, 2 grams fat, 365 milligrams sodium, 9 grams fiber.