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.