Black Bean Burgers With Salsa Guacamole (no-tofu)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables | Vegetarian | *sent, Legumes, Vegetarian | 4 | Servings |
INGREDIENTS
| 2/3 | c | Bulgur |
| 1 1/4 | c | Boiling water |
| 15 | oz | Canned black beans, drained |
| 1/2 | c | Grated onion, squeezed dry |
| 1 | T | Extra virgin olive oil |
| 1 | T | Fresh parsley |
| 1 | Clove garlic, minced | |
| 1/2 | Jalapeno chile pepper | |
| seeded and coarsely | ||
| chopped | ||
| 1/4 | t | Salt |
| 1/4 | t | Chili powder |
| 1/4 | t | Ground cumin |
| 1 | ds | Freshly ground black pepper |
| 1/2 | c | Stone-ground yellow cornmeal |
| 1 | T | Vegetable oil, approximately |
| 1 | Avocado, peeled halved and | |
| pitted | ||
| 1/4 | c | Salsa |
| 1 | t | Minced fresh cilantro |
| 4 | Hamburger rolls | |
| 1 | Tomato, peeled seeded and | |
| diced | ||
| 2 | Green onions, thinly sliced | |
| on the diagonal |
INSTRUCTIONS
INTRO - One of the great delights of these burgers is their wonderful aroma as they cook. Place bulgur in a small bowl and cover with boiling water. Let stand 10 minutes. Drain well. Place soaked bulgur in a food processor with the beans, onion, olive oil, parsley, garlic, jalapeno, salt, chili powder, cumin and pepper. Process until smooth, scraping down the sides of the bowl as necessary. Form bean mixture into 4 patties. Carefully dredge patties in the cornmeal. Heat oil in a nonstick skillet over medium heat. Add patties and cook, turning to brown both sides, about 5 minutes. While bean patties are cooking, mash the avocado in a small bowl and stir in salsa and cilantro. To serve, place bean patties on rolls, top with avocado mixture, diced tomato and green onions. EACH: 531 cals, 25% from fat, (15g total fat), 86g carbs, (22g fiber), 20g protein. Nutrition estimated by MasterCook and kitpath@earthlink.net 4/23/99 (Recipe adapted from THE NO-TOFU VEGETARIAN COOKBOOK by Sharon Sassaman Claessens (HP Books, 1997, p.175) Recipe by: Sharon Sassaman Claessens, THE NO-TOFU VEGETARIAN COOKBOOK Posted to EAT-LF Digest by PatHanneman <kitpath@earthlink.net> on Apr 24, 1999, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 478
Calories From Fat: 96
Total Fat: 11.3g
Cholesterol: 0mg
Sodium: 1098.2mg
Potassium: 1240.2mg
Carbohydrates: 78.9g
Fiber: 21.5g
Sugar: 7.6g
Protein: 21.1g