Black Bean-Corn Burger

Vegetarian
Very Healthy
Health score
100%
Black Bean-Corn Burger
45 min.
4
401kcal

Suggestions


Are you ready to elevate your lunch or dinner game with a deliciously healthy twist? Introducing the Black Bean-Corn Burger, a vibrant and satisfying vegetarian option that’s packed with flavor and nutrition. This recipe is perfect for anyone looking to enjoy a hearty meal without compromising on health. With a remarkable health score of 100, these burgers are not only tasty but also incredibly wholesome.

Imagine sinking your teeth into a perfectly grilled patty made from low-sodium black beans, sweet corn, and fresh vegetables, all seasoned with a hint of chipotle and cumin for that extra kick. Each bite is complemented by a creamy avocado and sour cream mixture, adding a delightful richness that balances the flavors beautifully. Served on whole-wheat buns and accompanied by a bed of sautéed baby spinach, this dish is a feast for both the eyes and the palate.

In just 45 minutes, you can whip up this delightful meal for four, making it an ideal choice for family dinners or casual gatherings with friends. With 401 calories per serving, you can indulge guilt-free while enjoying a nutritious blend of protein, healthy fats, and carbohydrates. So, gather your ingredients and get ready to impress your taste buds with this scrumptious Black Bean-Corn Burger!

Ingredients

  • 0.5  avocado mashed
  • cups baby spinach 
  • 15 ounce black beans low-sodium rinsed drained canned
  • tablespoon chipotles in adobo chopped
  • large egg whites lightly beaten
  • 0.3 cup cilantro leaves fresh chopped
  • 0.8 cup corn frozen thawed
  • 0.5 teaspoon ground cumin 
  •  hawaiian rolls whole-wheat split
  • teaspoon juice of lime fresh
  • 0.3 cup cream sour reduced-fat
  • pinch nutmeg 
  • tablespoon olive oil divided
  • 0.5 teaspoon oregano dried
  • 0.5  bell pepper red cut into 1/4-inch dice
  • 0.3 cup bread crumbs whole-wheat

Equipment

  • bowl
  • frying pan

Directions

  1. In a bowl, combine beans, corn, bellpepper, breadcrumbs, cilantro, eggwhites, chipotle, oregano and cumin.Form bean mixture into four 3/4-inch-thickpatties. In a large nonstick skillet,heat 1 tablespoon oil over medium-highheat. Cook patties, turning once, untilbrowned, 5 minutes per side; removefrom pan. In same skillet, sauté spinachin remaining 1 teaspoon oil over medium-highheat until wilted, 3 minutes; seasonwith nutmeg and salt and freshly groundblack pepper. In another bowl, mixavocado with sour cream and juice.
  2. Place 1/4 of cooked spinach on bottom ofeach bun, then 1 burger and 1/4 avocadomixture. Top with other bun half.
  3. Self

Nutrition Facts

Calories401kcal
Protein17.24%
Fat26%
Carbs56.76%

Properties

Glycemic Index
69.5
Glycemic Load
13.58
Inflammation Score
-10
Nutrition Score
33.570000057635%

Flavonoids

Cyanidin
0.08mg
Epicatechin
0.09mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.03mg
Hesperetin
0.11mg
Luteolin
0.54mg
Kaempferol
3.83mg
Myricetin
0.21mg
Quercetin
2.95mg

Nutrients percent of daily need

Calories:401.32kcal
20.07%
Fat:12.16g
18.71%
Saturated Fat:2.88g
18.01%
Carbohydrates:59.75g
19.92%
Net Carbohydrates:46.19g
16.8%
Sugar:4.98g
5.54%
Cholesterol:6.71mg
2.24%
Sodium:766.06mg
33.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.14g
36.29%
Vitamin K:304.75µg
290.24%
Vitamin A:6273.38IU
125.47%
Folate:265.89µg
66.47%
Manganese:1.16mg
58.01%
Vitamin C:46.27mg
56.08%
Fiber:13.56g
54.23%
Iron:6.43mg
35.74%
Vitamin B2:0.58mg
33.94%
Vitamin B1:0.5mg
33.22%
Potassium:1055.07mg
30.14%
Magnesium:120.52mg
30.13%
Selenium:19.62µg
28.03%
Phosphorus:251.62mg
25.16%
Copper:0.41mg
20.63%
Vitamin B3:4.07mg
20.36%
Calcium:200.24mg
20.02%
Vitamin B6:0.38mg
18.85%
Vitamin E:2.73mg
18.22%
Zinc:1.75mg
11.69%
Vitamin B5:0.78mg
7.78%
Vitamin B12:0.19µg
3.15%
Source:Epicurious