| Cook Time | 30 minutes |
| Servings |
servings
|
- 1 carrot diced
- 15 oz. canned kidney beans reduced salt, if possible, drained and rinsed
- 1/2 green bell pepper finely diced (about 1/2 cup)
- 1/4 yellow onion finely diced (about 1/2 cup)
- 16 oz. salsa look for brands with no sugar added
- 1 cup bread crumbs (use wheat/gluten-free if needed)
- 1/2 cup whole wheat or white flour (use wheat/gluten-free if needed)
- 2 Tbsp. extra virgin olive oil
- 8 whole wheat English muffins or buns (use wheat/gluten-free if needed) optional
- 8 slices Cheddar or Monterey Jack cheese optional
- 8 leaves lettuce any variety(optional)
- 1 tomato sliced (optional)
- 1 avocado sliced (optional)
Ingredients
|
- Put the carrots in a microwave-safe bowl with 2 – 3 Tbsp. water. Cover it and cook it in the microwave for 2 – 4 minutes until it is soft. Drain.
- In a large bowl, mash the beans and carrots with a potato masher or a fork. Stir in the bell peppers, onions, salsa, bread crumbs and flour.
- Form the mixture into 8 patties and place them on a wax paper-lined baking sheet. (At this point you can proceed with the recipe or cover and refrigerate the patties for up to 24 hours, or freeze them for up to 3 months.)
- In a large nonstick skillet over medium-high heat, heat the oil. Cook the patties for 3 – 4 minutes per side until they are nicely browned on the outside.
- Meanwhile, toast the buns, if desired (and make the fruit salad, if you are serving it). Serve the burgers immediately with your choice of toppings.
Do Ahead or Delegate: Dice the carrot, bell pepper and onion, cook the carrot in the microwave oven and drain it, assemble and refrigerate or freeze the patties, slice the cheese if necessary and refrigerate, slice the tomato if using.
Scramble Flavor Booster: Use chipotle salsa and/or add 1/2 tsp. ground cumin or ¼ cup fresh chopped cilantro to the burger mixture.
Tip: When purchasing root vegetables like carrots, parsnips or beets, opt for the ones that still have their green tops. The greens help to maintain freshness and flavor.
Video: Check out Jessica making these Mexican Veggie Burgers live on Facebook!
Nutritional Information Per Serving (with English muffins) (% based upon daily values): Calories 306, Total Fat: 6g, 8.5%; Saturated Fat: 1g, 4%; Cholesterol: 0mg, 0%; Sodium: 723mg, 30.5%; Total Carbohydrate: 54g, 18%; Dietary Fiber: 10g, 40%; Sugar: 6g; Protein: 13g
Leave a Reply