Black Bean Burgers


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.