- 1 (16-ounce) can reduced sodium black beans, rinsed and drained
- 1/2 red bell pepper, roughly chopped
- 1/2 cup roughly chopped scallions
- 3 tablespoons roughly chopped fresh cilantro
- 3 garlic cloves
- 1/2 cup quick cooking oats
- 1 large egg. For a vegan option, instead of the egg use:
- 2 1/2 tablespoons ground flax seed
- 3 tablespoons warm water
- 1 teaspoon cayenne pepper hot sauce (optional)
- 1 tablespoon ground cumin
- 1/4 teaspoon kosher salt
- cooking spray or oil mister
- 4 whole wheat 100-calorie potato rolls
- 1 medium Hass avocado, thinly sliced
- Dry the beans well after rinsing. (Any extra moisture will keep the burgers from holding together well.)
- If using the flax seed instead of the egg, mix the flax seed and warm water and set aside to gel for 5 to 10 minutes.
- Put the beans in a medium bowl and mash them with a fork or potato masher until thick and pasty
- In a food processor, combine the bell pepper, scallions, cilantro and garlic and pulse until finely chopped.
- Add the oats, egg (or gelled flax seed), hot sauce, cumin and salt and pulse a few more times, until mixed well.
- Fold the mixture into the mashed beans.
- Form the mixture into 4 patties. (Using slightly oiled or wet hands helps) and put them on a baking sheet lined with wax or parchment paper. If the mixture is too wet, refrigerate it for 30 minutes or add another tablespoon of oats.
- Freeze for at least 2 hours before cooking
- Heat a nonstick skillet over medium heat.
- Lightly spray the skillet with oil and cook the frozen burgers until browned, about 7 minutes per side.
- To serve, place the burgers on the buns and top with avocado slices and salsa.
- From the Skinnytaste Cookbook