Nutrition Nugget: Meatless Monday
 
 
This recipe is dairy free, suitable for vegetarians, and offers high-fiber content.
Author:
Recipe type: meatless
Cuisine: Vegetarian
Serves: 6
Ingredients
  • 1 (15 ounce) can no-salt-added black beans, rinsed and drained
  • 1 egg
  • ½ yellow onion, chopped
  • 1 cup whole wheat bread crumbs
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil
  • ½ teaspoon garlic powder or granules
  • Salt and pepper to taste
  • Hot sauce to taste
  • 1 tablespoon extra-virgin olive or canola oil
  • 6 whole wheat hamburger buns
  • 6 green leaf lettuce leaves
  • 2 tomatoes, sliced
  • ½ small red onion, thinly sliced
Instructions
  1. Put beans in a large bowl and mash well with a fork. Add egg, yellow onion, bread crumbs, oregano, basil, garlic powder, salt, pepper and hot sauce. Mix well to combine then shape into 6 patties.
  2. Heat oil in a large skillet over medium heat. Arrange patties in a single layer (working in batches, if needed) and cook, flipping once, until golden brown on both sides and cooked through, about 10 minutes total. Transfer to buns, top with lettuce, tomatoes and red onions and serve.
Nutrition Information
Calories: 290 Fat: 7g Saturated fat: 1g Sugar: 7g Sodium: 450mg Fiber: 10g Protein: 12g Cholesterol: 35mg
Recipe by OncoLink Cancer Blogs at http://www.oncolink.org/blogs/index.php/2013/02/nutrition-nugget-meatless-monday/