Special Diets

Southwestern Pinto Bean Veggie Burgers

• From: The Picky Eater

Ingredients

• Burger Ingredients1/2 cup diced onion (can use red onion)

• 1/2 cup dry breadcrumbs (can use Panko breadcrumbs if you like lighter and lower-calorie options)

• 1/4 cup chopped cilantro

• 2 Tbs minced seeded jalapeño pepper

• 2 Tbs reduced-fat sour cream

• 1 tsp hot pepper sauce

• 1/2 tsp ground cumin

• 1/4 tsp freshly ground black pepper

• 1/8 tsp salt

• 1 large egg

• 1 15-ounce can pinto beans, drained

• 1 (8 3/4-ounce) can no salt-added whole-kernel corn, drained

• Toppings4 Tbs ketchup or barbecue sauce (if you use bbq sauce, make sure you get one that’s super low in sugar)

• 1/4 cup red onion slices

• 1 roma tomato slices

• 1/4 cup baby spinach leaves

• 4 whole wheat or sprouted wheat hamburger buns – make sure you get buns with less than 200 calories per bun, and at least 4g fiber

Making veggie burgers from scratch takes more time than heating up a frozen patty, but the end result can be delicious!

Directions

• Burger IngredientsTo prepare burgers, combine the first nine ingredients in a food processor (this saves on cutting time if you have a good food processor). Transfer to a large bowl, and mix in the egg.
• Put pinto beans and corn in a food processor, and then add to the mixture in the bowl. Alternatively, you can add the pinto beans and corn to the bowl and partially mash with a fork or potato masher.
• Divide bean mixture into four equal portions, shaping each portion into a 3 1/2-inch patty, and refrigerate for 10 minutes. Heat canola oil in a large nonstick skillet over medium-high heat. Add patties to pan, and cook 5 to 10 minutes on each side or until thoroughly heated through.
• ToppingsPlace patties on bottom halves of buns; top each patty with 1 to 2 Tbsp ketchup or barbecue sauce, red onion slices, Roma tomatoes, baby spinach leaves, and top half of bun.