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Jalapeno Red Bean BBQ Burgers



Jalapeno Red Bean BBQ Burgers
Total Preparation Time: 15 to 30 minutes Number of Servings: 4
Actual Cooking Time:15 to 30 minutes Source: recipezaar
Food Groups: Grains, Meat & Beans, Milk & Milk Products, Vegetables
Holiday: July 4th
Main Ingredient: Bean & Legume
Meal Type: Dinner Entrée
Nutrition Content: Good Source of Calcium, Good Source of Fiber
Origin: American
Special Features: Make Ahead , Quick to Prepare (under 30 minutes), Vegetarian

A moist, delicious vegetarian alternative to boring frozen veggie burgers. These are easy to make and taste wonderful on whole-grain buns with some cheddar cheese, tomato and lettuce for crunch. Tastes great on the grill, too ... just keep an eye on them!

Ingredients:

1 teaspoon Olive oil
½ cup minced Onions
½ cup chopped and seeded plum Tomatoes
1 teaspoon minced Jalapeno or Serrano chili pepper
1 clove Garlic, minced
1 teaspoon Chili powder
1 (15 ounce) can Kidney beans, rinsed, well drained
1/4 cup dry Breadcrumbs
2 tablespoons Barbecue sauce
1 Egg white, beaten
4 whole grain Buns, toasted

Toppings:
4 slices Cheddar cheese
4 leaves Lettuce
4 slices thick Tomatoes
Avocado slices
Barbecue sauce

Preparation:

1. Heat oil in nonstick skillet over medium heat. Add onion, plum tomato, jalapeno, garlic and chili powder; sauté 5 minutes. Cool slightly.
2. Using fork, coarsely mash beans in bowl. Combine with onion mixture, breadcrumbs, 2 tablespoons of the barbecue sauce and egg white.
3. Shape mixture into four 1/2-inch-thick patties. (Can be prepared 4 hours ahead. Cover and chill.) It will look as though these little burgers will just fall apart and turn to mush, but they stay together really well once they "hit the pan"!
4. If grilling; oil the rack or spray grill rack with nonstick spray, then fire up coals to medium heat. If pan-frying, heat a little olive oil over medium heat.
5. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.
6. Place burgers on buns. Serve with more barbecue sauce, and cheese, tomato, lettuce, avocado, or whatever topping you like!


Nutrient Information
Calories: 323
Total Fat: 10 g
Saturated Fat: 4 g
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 899 g
Carbohydrates: 45 g
Protein: 16 g
Fiber: 9.5 g
Vitamin A:
Vitamin C:
Calcium: 211 mg
Iron:

Cook's Notes:

Use low-sodium canned kidney beans and rinse the beans in water to reduce the sodium in this recipe.