![4266156.jpg](https://cdn.statically.io/img/www.eatingwell.com/thmb/JjRfMAZHZS2d27vm-AKfjj7WF4I=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/4266156-8f8a09c2b1e9459e9f66c8fb3fb2cdfa.jpg)
Ingredients
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½ cup prepared salsa
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2 (15 ounce) cans low-sodium black beans, rinsed
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1 cup well-crushed tortilla chips
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½ cup grated white onion
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1 large egg, beaten
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3 tablespoons mayonnaise
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4 teaspoons chili powder
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2 teaspoons ground cumin
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¾ teaspoon salt
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3 tablespoons avocado oil or canola oil, divided
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8 whole-grain burger buns, toasted
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½ cup prepared guacamole
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8 slices tomato slices
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1 cup sprouts
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½ cup thinly sliced red onion
Directions
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Place salsa in a fine-mesh sieve and stir a few times to drain excess liquid. Mash beans with a potato masher in a large bowl until no whole ones remain. Stir in the drained salsa, tortilla chips, grated onion, egg, mayonnaise, chili powder, cumin and salt. Let stand 10 minutes.
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Form the bean mixture into 8 burgers about 3 inches wide (1/3 cup each).
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Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Reduce heat to medium, add 4 burgers and cook until browned and heated through, 3 to 4 minutes per side. Repeat with the remaining oil and burgers. Serve the burgers on buns with guacamole, tomato slices, sprouts and red onion.
Tips
To make ahead: Individually wrap cooked burgers and refrigerate for up to 5 days or freeze for up to 3 months. Microwave to reheat.
Nutrition Facts (per serving)
404 | Calories |
18g | Fat |
50g | Carbs |
12g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 8 | |
Serving Size 1 burger each | |
Calories 404 | |
% Daily Value * | |
Total Carbohydrate 50g | 18% |
Dietary Fiber 11g | 39% |
Total Sugars 6g | |
Protein 12g | 24% |
Total Fat 18g | 23% |
Saturated Fat 3g | 13% |
Cholesterol 25mg | 8% |
Vitamin A 754IU | 15% |
Vitamin C 6mg | 7% |
Folate 29mcg | 7% |
Sodium 689mg | 30% |
Calcium 127mg | 10% |
Iron 3mg | 19% |
Magnesium 103mg | 24% |
Potassium 584mg | 12% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.