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Nutrition FactsServings and TimesIngredients and Preparation

Nutrition Facts

Serving Size ½ of recipe
Calories 454
Total Fat 16 g
Saturated Fat 2 g
Sodium 980 mg
Total Carbohydrate 63 g
Dietary Fiber 15 g
Protein 17 g

Servings and Times

Servings 2

Time Saving Tip: Start boiling potatoes for potato salad before preparing burgers.

Ingredients and Preparation

Ingredients Measures
Black beans, rinsed and drained 1 (15-ounce) can
Red onion, chopped + extra slices ¼
Breadcrumbs ¼ cup
Jerk seasoning 1 teaspoon
Canola oil 1 tablespoon
Reduced-fat mayonnaise 2 tablespoons
Whole-wheat burger buns, toasted 2
Lettuce leaves 2

Directions

  1. In a medium bowl, mash beans with a fork into a paste-like consistency. Stir in onions, breadcrumbs, and jerk seasoning. Form bean mixture into 2½-inch thick patties.
  2. Heat oil in a large nonstick skillet over medium to medium-high heat. Add patties to pan, and cook for about 3-5 minutes on each side, until browned and crisp.
  3. Spread 1 tablespoon mayonnaise on one side of each bun. Arrange burgers, red onion slices, and lettuce leaves on buns, and serve.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

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Resources

  • Exchanges

    3 starches; 2.5 fats; 1.5 very lean meat substitutes; 1 vegetable

  • Side Suggestions: Quick Potato Salad

    Boil 2 peeled Yukon gold potatoes for 20-25 minutes, until tender. Let cool for a few minutes and then cut into ½-inch cubes. Gently toss potato cubes with a mixture of 1 tablespoon diced red onion, 1 tablespoon diced dill pickle, 1 tablespoon reduced-fat mayonnaise, and 1 teaspoon Dijon or other brown mustard. Season with ¼ teaspoon salt and freshly ground pepper to taste. Nutrition Info (for ½ of recipe): 173 calories; 35 g carbohydrate; 3 g protein; 2.5 g fat (0.5 g sat); 3 g fiber; 444 mg sodium. Exchanges: 1.5 starches; 0.5 fat.