Black Bean and Mushroom Burgers

Emily Nabors Hall
Updated
Black Bean and Mushroom Burgers

Yields: Serves 4 (serving size: 1 burger)

Active time: 20 minutes

Total time: 20 minutes

Ingredients

  • 1 tablespoon ground flaxseed

  • 1 tablespoon Worcestershire sauce

  • 1/2 teaspoon kosher salt, divided

  • 1/2 teaspoon ground cumin

  • 1/2 teaspoon black pepper

  • 2 ounces cremini mushrooms

  • 1 (15-oz.) can unsalted black beans, rinsed, drained, and divided

  • 1 large egg, lightly beaten

  • 1 garlic clove, smashed

  • 1/3 cup whole-wheat panko (Japanese breadcrumbs)

  • 1 tablespoon canola oil

  • 1 1/2 teaspoons fresh lime juice

  • 1 ripe avocado, peeled and pitted

  • 2 tablespoons plain 2% reduced-fat Greek yogurt

  • 1 tablespoon water

  • 4 whole-wheat hamburger buns, toasted

  • 1/2 cup finely shredded red cabbage

Nutrition

calories 350

fat 13g

satfat 2g

unsatfat 10g

protein 14g

carbohydrate 48g

fiber 12g

sodium 550mg

calcium 13% DV

potassium 19% DV

sugars 5g

added sugars 3g

Directions

  1. Place flaxseed, Worcestershire sauce, 1/4 teaspoon kosher salt, cumin, pepper, mushrooms, half of the beans, egg, and garlic in a food processor; process 1 minute or until almost smooth. Place bean mixture in a bowl; stir in remaining half of beans and panko.

  2. Heat oil in a large cast-iron or nonstick skillet over medium-high. Fill a 1/2-cup measure with bean mixture; add to pan. Repeat procedure 3 times to form 4 patties. Flatten patties slightly with the back of a spatula. Cook 2 to 3 minutes on each side or until browned.

  3. Combine remaining 1/4 teaspoon salt, juice, and avocado in a bowl, mashing with a fork. Stir in yogurt and 1 tablespoon water. Divide patties among bottom halves of buns; top evenly with avocado mixture, cabbage, and top halves of buns.