Love this recipe for an alternative to burger. It’s easy-to-fix. Add a sliced tomato and green leaf lettuce to dress it up. You can spice it up with more salsa on top or old standbys light mayonnaise, mustard and ketchup.
Image from Planetforward.ca
Per Serving: 366 calories, 22 grams protein, 5.5 grams of fat, 57 grams of CHO, 16 grams of fiber, 820 mg sodium.
Preparation Time: 10 minutes Grill Time: 6 minutes
Serves: 2
Ingredients
- 1 15.5 ounce can black beans, rinsed, drained
- ¼ block extra firm tofu, chopped, crumbled
- 1/3 cup chopped red onion
- ½ cup dry breadcrumbs
- 2 Tb med-hot chunky salsa
- 1 tsp ground cumin
- ½ tsp hot sauce
Instructions
Drain and rinse beans. Using a fork, mash beans in a medium bowl. Drain tofu. Using a fork, mash the tofu and add the bean mixture. Mix onion, breadcrumbs, salsa, cumin and hot sauce. Season with salt and pepper to taste. Using moistened hands, shape bean mixture into two 4 inch diameter patties. Prepare grill at medium to high heat. Brush grill rack with vegetable oil. Grill burgers until heated through, about 3 minutes per side. Serve on bun or whole wheat flatbread.
Shopping List
- 1 15 to 16 ounce can black beans
- 1 block extra firm tofu
- red onion
- dry breadcrumbs
- med-hot chunky salsa
- ground cumin
- hot sauce
