Southwestern Pinto Bean Veggie Burgers

Southwestern Pinto Bean Veggie Burgers is a side dish that serves 4. For $1.18 per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. One serving contains 351 calories, 15g of protein, and 7g of fat. This recipe is typical of American cuisine. 29 people have made this recipe and would make it again. This recipe from Picky Eater Blog requires cilantro, barbecue sauce, red onion, and canned pinto beans. From preparation to the plate, this recipe takes around 1 hour. Overall, this recipe earns a pretty good spoonacular score of 70%. Similar recipes are Southwestern Rice & Pinto Bean Salad, Tex-Mex Pinto Bean Burgers, and Southwest Pinto Bean Burgers with Chipotle Mayonnaise.

Servings: 4

 

Ingredients:

Baby spinach leaves

Ketchup or barbecue sauce (if you use bbq sauce, make sure you get one that's super low in sugar)

1/4 teaspoon freshly ground black pepper

1 (15-ounce) can pinto beans, drained

1/4 cup chopped cilantro

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

1/2 cup dry breadcrumbs (I used Panko breadcrumbs because they're lighter and lower in calories than regular breadcrumbs)

1 large egg

1/2 teaspoon ground cumin

2 tablespoons minced seeded jalapeño pepper

2 tablespoons reduced-fat sour cream

1 teaspoon hot pepper sauce (I used Cholula sauce – pictured above)

1/2 cup diced onion (I used red onion)

Red onion slices

Roma tomato slices

1/8 teaspoon salt

Whole wheat or sprouted wheat hamburger buns – make sure you get buns with <200 calories per bun, and at least 4g fiber

Equipment:

food processor

potato masher

bowl

frying pan

Cooking instruction summary:

To prepare burgers, combine the first 9 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/corn to the bowl and partially mash with a fork or potato masher.Divide bean mixture into 4 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 5-10 minutes on each side or until thoroughly heated through.Now it’s time for assembly! Place patties on bottom halves of buns; top each patty with 1-2 tbsp ketchup or bbq sauce, red onion slices, roma tomatoes, baby spinach leaves, and top half of bun.

 

Step by step:


1. To prepare burgers, combine the first 9 ingredients in a food processor (this saves on cutting time if you have a good food processor).

2. 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/corn to the bowl and partially mash with a fork or potato masher.Divide bean mixture into 4 equal portions, shaping each portion into a 3 1/2-inch patty, and refrigerate for 10 minutes.

3. Heat canola oil in a large nonstick skillet over medium-high heat.

4. Add patties to pan, and cook 5-10 minutes on each side or until thoroughly heated through.Now it’s time for assembly!

5. Place patties on bottom halves of buns; top each patty with 1-2 tbsp ketchup or bbq sauce, red onion slices, roma tomatoes, baby spinach leaves, and top half of bun.


Nutrition Information:

Quickview
348k Calories
14g Protein
6g Total Fat
60g Carbs
17% Health Score
Limit These
Calories
348k
17%

Fat
6g
10%

  Saturated Fat
1g
11%

Carbohydrates
60g
20%

  Sugar
8g
9%

Cholesterol
48mg
16%

Sodium
838mg
36%

Get Enough Of These
Protein
14g
29%

Manganese
1mg
53%

Fiber
9g
36%

Selenium
22µg
32%

Folate
125µg
31%

Vitamin B1
0.43mg
29%

Iron
4mg
27%

Phosphorus
244mg
24%

Magnesium
76mg
19%

Vitamin B3
3mg
19%

Vitamin B2
0.31mg
18%

Copper
0.36mg
18%

Potassium
577mg
17%

Vitamin C
13mg
16%

Calcium
145mg
15%

Vitamin B6
0.26mg
13%

Zinc
1mg
12%

Vitamin K
10µg
10%

Vitamin B5
0.92mg
9%

Vitamin E
1mg
8%

Vitamin A
297IU
6%

Vitamin B12
0.19µg
3%

Vitamin D
0.26µg
2%

covered percent of daily need
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Food Trivia

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