These burgers are a healthy (and tasty!) alternative to meat; I found this recipe on self.com and modified it (the original version wasn’t as flavorful and used more oil). They can be a little crumbly, so don’t skimp on the egg or bread crumbs!
I always double the batch and freeze the extra patties for another meal. To defrost, let them sit on the counter for a few hours and refrigerate until you’re ready to start cooking. They’re great to bring to work for lunch!
1 T Canola Oil
Non-Stick Cooking Spray
2-3 T Vegetable Broth
1/2 Onion (recipe calls for red; I use yellow), diced
1/2 Green Bell Pepper, diced
1 15-oz can Black Beans, drained & rinsed
1/4 tsp Paprika
1/4 tsp Garlic Powder
1/8 tsp Freshly Ground Black Pepper
Ancho Chili Pepper
2 Egg Whites
1 T Honey Mustard
1 T Worcestershire Sauce
6 T Panko Breadcrumbs
1-2 T Whole Wheat Breadcrumbs
4 Whole Wheat Hamburger Buns
4 Lettuce Leaves
4 Tomato Slices
1. Heat oil in a large skillet over medium-high heat. Cook onion for 3-4 minutes, stirring occasionally, until onion begins to soften. Add bell pepper. When oil is absorbed by the veggies, add vegetable broth, one tablespoon at a time to glaze pan; as the broth is absorbed by the onion add more broth and cook until it’s mostly absorbed. Add mushrooms and cook 2 minutes more, tossing with tongs.
2. Add beans, paprika, garlic powder and black pepper, stir to combine. Sprinkle a little bit of Ancho chili pepper and stir well. Reduce heat to medium-low, smashing beans with the back of a large spoon. Cook for 1-2 minutes.
3. Transfer to a bowl and mix in egg whites, honey mustard, Worcestershire sauce and panko. Add whole wheat breadcrumbs and mix with hands, adding enough until mixture becomes thick enough to form patties. Form into patties.
4. Wipe out skillet and spray with nonstick cooking spray. Place burgers in skillet and generously sprinkle each patty with fresh ground black pepper and a pinch of salt. Cook burgers over medium-high heat until brown, about 7 minutes per side.
5. Toast burger buns. Place patties on buns, top with BBQ sauce, lettuce and tomato. Enjoy!