• Leonita Hoxhallari, RD

Veggie Sliders

A great and tasty alternate to meat burgers this Summer. Try this vegetarian black bean burger recipe!



Makes about 8 mini sliders or 4 regular patties


Ingredients:

  • 16 oz canned black beans, rinsed and drained

  • 1/2 green bell pepper, washed and rough chopped

  • 1/2 onion, cut in wedges

  • 3 cloves garlic

  • 1 egg

  • 2 tsp chili powder

  • 2 tsp cumin

  • 1 Tbsp sweet and sour sauce

  • 1/2 cup bread crumbs


Black beans are a good source of zinc, fiber and decent amount of protein (15 grams of protein for 1 cup of black beans).
With a low glycemic index black beans are a good option for those with diabetes. Also great for heart health.

Directions:

  1. Preheat oven to 375 degrees F -or- Preheat grill on high heat

  2. In a medium bowl, mash black beans until pasty/thick

  3. In a food processor, finely chop green pepper, onion, and garlic

  4. Pour the chopped veggies into the bowl of mashed beans

  5. In a separate bowl combine egg, chili powder, cumin, and sweet and sour sauce, mix evenly

  6. Combine egg mixture into beans mixture. Add bread crumbs until mixture is sticky and evenly formed

  7. Take desired amount into palm of hand, form into patties

  8. Place patties on a lightly oiled baking sheet and bake for 7-10 minutes on each side

  9. Or place patties on grill for 8 minutes on each side

  10. Serve on slider buns or regular burger buns

  11. Add condiments of choice - guacamole, lettuce, tomato, onions, mayo, ketchup, mustard, relish, pickles ect

  12. Enjoy!


Nutritional Info per Slider:

Calories 230, Protein 10 grams, Fat 4 grams, Carbohydrates 39 grams


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NitaNutrition, LLC

RD guide to healthy living

Based in Metro Detroit Area

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