Black-bean burger

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PREP TIME

25 min

Makes

6 Servings

Black-bean burger

This alternative to meat offers a fibre-packed option that kids love.

Ingredients

  • 1/2 cup uncooked rotini or other spiral pasta
  • 1 small onions , finely chopped, about 1 cup
  • 540-mL can black beans , rinsed, drained and patted dry
  • 1/4 cup ketchup
  • 1/4 cup chopped parsley
  • finely grated lemon zest , from 1 lemon
  • 1/4 tsp salt
  • 2 garlic cloves , minced
  • 2 tbsp safflower oil

Instructions

  • Cook pasta in a large saucepan of boiling water until very soft, 15 min. While pasta is cooking, place onion, half of beans, ketchup, parsley, zest and salt in a large bowl. Set aside. Drain cooked pasta and rinse under cold running water. Dry pasta with paper towels, soaking up as much water as possible.
  • Place pasta, remaining beans and garlic in a food processor. Whirl until smooth. Stir into onion mixture. Shape into 6 1-inch-thick patties.
  • Heat a non-stick frying pan over medium. Add 1 tbsp oil, then 3 patties. Cook for 3 min, then flip patties and cook until firm, about 3 more min. Repeat with remaining oil and patties.

Nutrition (per serving)

  • Calories
  • 147,
  • Protein
  • 6 g,
  • Carbohydrates
  • 21 g,
  • Fat
  • 5 g,
  • Fibre
  • 6 g,
  • Sodium
  • 446 mg.
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