|Preparation Time||30 Minutes|
|Cook Time||1 Hour, 30 Minutes|
|Total Time||2 Hours|
|Main Ingredient||Black Beans|
|Category||Beans & Legumes|
|Cook Method||Boiling; Frying|
|Diet||Low Cholesterol; High Protein; Vegetarian|
1 1/4 cups dried black beans, picked over, rinsed, soaked overnight, and drained
3 cups water
1 bay leaf
2 plum (Roma) tomatoes, peeled and seeded then diced
1 yellow onion, chopped
4 cloves garlic, minced
1 tablespoon tomato paste
1 tablespoon wine vinegar
1 chipotle chili in adobo sauce, minced
1 3/4 teaspoons ground cumin
1 teaspoon salt
1 1/2 tablespoons canola oil
1/2 red bell pepper, seeded and chopped
1/2 cup cooked brown rice
1/4 cup chopped pecans
1 green onion, thinly sliced
1 egg, lightly beaten
3/4 cup fresh whole-grain bread crumbs
6 whole-grain hamburger buns
6 slices tomato
6 slices red onion
3 bibb lettuce leaves, halved
Bring beans, water, and bay leaf to a boil in a saucepan over high heat. Reduce heat, cover partially, and simmer 60-70 minutes until the beans are tender. Drain and discard the bay leaf.
To make ketchup, bring tomatoes, half of the yellow onion, half of the garlic, tomato paste, vinegar, chipotle chili, 3/4 teaspoon cumin and 1/4 teaspoon salt to a boil in another saucepan over medium-high heat. Reduce the heat and simmer five minutes, stirring occasionally. Set aside to cool.
Heat 1/2 tablespoon canola oil in a frying pan over medium heat. Sautï¿½ remaining yellow onion four minutes until soft and translucent. Add bell pepper and remaining garlic and sautï¿½ three minutes until soft. Stir in 1/4 teaspoon salt and transfer to a bowl to cool.
In a blender or food processor, coarsely puree drained beans, onion mixture, brown rice, pecans, green onion, remaining cumin, and remaining salt. Add beaten egg and bread crumbs. Form the mixture into six patties.
In the same pan used for the onion mixture, heat remaining canola oil over medium-high heat. Cook patties until brown and heated through on both sides, about 7-9 minutes total.
Place each burger on a bun with tomato, onion, lettuce, and ketchup.
Calories: 389 cal
Total fat: 11g
Saturated fat: 1g
Monounsaturated fat: 5g