Black Bean Burgers with Avocado Lime Mayonnaise
INGRÉDIENTS
- Mayonnaise
- 1/2 ripe medium avocado, peeled and pitted
- 2 Tbsp canola mayonnaise 30 mL
- 1 Tbsp fresh lime juice 15 mL
- 1 Tbsp water 15 mL
- 1/4 cup chopped fresh cilantro leaves 60 mL
- Burgers
- 1 can (15 oz/426 mL) black beans, rinsed and drained
- 1/2 of (15 oz/426 mL) can kidney beans, rinsed and drained
- 1/2 cup finely chopped green bell pepper 125 mL
- 1/3 cup quick-cooking oats 75 mL
- 2 large egg whites
- 1 Tbsp canola oil 15 mL
- 1/8 - 1/4 tsp cayenne pepper .5 - 1 mL
- Assembly
- canola oil cooking spray
- 4 whole-wheat hamburger buns, split and toasted
- 1/4 cup thinly sliced red onion 60 mL
- 4 tomato slices
- 4 lettuce leaves
- 4 lime wedges (optional)
PRÉPARATION
- 1. Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
- 2. Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
- 3. Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
- 4. To assemble, spoon 1 Tbsp (15 mL) canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges..
- Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
RENDEMENT
4 servings
PORTION
1 burger
VALEUR NUTRITIVE
Per Serving
| Calories | 480 |
| Lipides | 12 g |
| Gras saturés | 1.5 g |
| Cholestérol | 0 mg |
| Glucides | 76 g |
| Fibres | 15 g |
| Sucres | 5 g |
| Protéines | 25 g |
| Sodium | 500 mg |
| Potassium | 715 mg |
