Black Bean and Avocado Burgers
Is it time for a burger night? Try these easy, healthful burgers made with avocado and black beans.
1 tablespoon ground flaxseed mixed with 2 1/2 tablespoons of water
1 1/2 cups cooked black beans or 1 (15 ounce) can no-salt-added or low sodium black beans, drained
1/2 ripe avocado
3/4 cup oat flour (see note)
1/4 cup finely diced onion
1/2 cup finely diced red pepper
1/4 teaspoon black pepper
Preheat oven to 350 degrees F.
Combine flaxseed and water in a small bowl and allow to sit for 5 minutes.
Add beans and avocado to a bowl and mash with a fork, leaving some beans whole. Add the flaxseed mixture, oat flour, onion, red pepper, ketchup and black pepper and combine well.
Form into 4 burgers. Place on a lightly-greased or parchment-lined baking sheet and bake for 30 minutes. Turn burgers carefully after the first 15 minutes, reshaping if necessary.
Serve on a small 100% whole grain bun with tomato, sliced red onion and lettuce or on a bed of leafy greens.
Note: Oat flour can be purchased in many supermarkets or health food stores. To make your own, process old fashioned oats in a food processor until they are finely ground.
Calories 197; Protein 9 g; Carbohydrates 31 g; Sugars 3 g; Total Fat 4.9 g; Saturated Fat 0.7 g; Cholesterol 0 mg; Sodium 5 mg; Fiber 9.5 g; Beta-Carotene 356 ug; Vitamin C 27 mg; Calcium 30 mg; Iron 5.5 mg; Folate 124 ug; Magnesium 62 mg; Potassium 414 mg; Zinc 1 mg; Selenium 1.4 ug