Southwestern Pinto Bean Veggie Burgers
Making veggie burgers from scratch does take more time than heating up a frozen patty, but it is so, so worth it! I also like making veggie burgers myself because then I can control the ingredients that end up in the burger.
Servings: 4 servings
- 1/2 cup diced onion I used red onion
- 1/2 cup dry breadcrumbs I used Panko breadcrumbs because they’re lighter and lower in calories than regular breadcrumbs
- 1/4 cup chopped cilantro
- 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 teaspoon ground cumin
- 1/4 teaspoon ground black pepper
- 1/8 teaspoon salt
- 1 large egg
- 15 oz pinto beans, drained 1 can
- 8.75 oz no salt-added whole-kernel corn, drained 1 can
- Ketchup or barbecue sauce if you use bbq sauce, make sure you get one that’s super low in sugar
- Red onion slices
- Roma tomato slices
- Baby spinach leaves
- Whole wheat or sprouted wheat hamburger buns – make sure you get buns with <200 calories per bun and at least 4g fiber
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.
Serving: 1burger | Calories: 411kcal | Carbohydrates: 63.1g | Protein: 15.2g | Fat: 10.7g | Sodium: 837mg | Fiber: 9.1g