If you’re looking out for your colon and looking for an alternative to a meaty burger, consider making it a veggie burger. Perfect for a poolside or backyard picnic, this healthy twist on a traditional summer favorite offers a flavorful punch. Happy eating!ingredients
1 can black beans, rinsed and drained
1 cup baked sweet potato (can bake ahead of time)
1 cup cooked brown rice
½ cup panko breadcrumbs or whole wheat breadcrumbs
3 Tbsp pumpkin seeds, chopped
1 tsp cumin
1 tsp smoked paprika
¼ cup cilantro, chopped
2 Tbsp chopped green onions
1 egg*
1 tsp salt
ground black pepper
chili flakes, to taste
preparation
Preheat oven to 350 degrees F. Add sweet potato, black beans and brown rice to a large mixing bowl. Use a pastry cutter or potato masher to mash the ingredients and mix together, leaving some texture. Add breadcrumbs, green onions, cilantro, cumin, paprika, salt and pepper, and mix together well with spatula.
Whisk egg in a small bowl and mix in with other ingredients. If time allows, cover and refrigerate the mixture (the patties will hold together better during cooking if they are chilled first). Line a baking sheet with parchment paper. Measure out 1/3-½ cup of mixture, and gently shape into a patty on parchment paper. You should end up with seven patties. Spray the top of patties with cooking spray or olive oil.
Bake for 15 minutes, and flip patties over. Spray with cooking spray. Bake another 20-25 minutes. Serve on whole wheat bun with lettuce, tomato and avocado, or over a salad.
*Replace egg with 1 Tbsp ground flaxseed mixed in 3 Tbsp water for a plant-based substitute.
nutrition information
7 servings (per burger)
- 146 calories
- 3.7 g fat
- 23.2 g carbohydrates
- 4.4 g dietary fiber
- 6.6 g protein
Recipes are created and approved by Mary Lindsey Jackson, RN, LDN, Clinical Nutritionist Educator for Mission Weight Management.
