Chili Burgers

3 Reviews
From: EatingWell Magazine July/August 1993

A chili burger without the mess—beans, jalapeños and chili seasonings are mixed right into the ground beef. By bulking up the ground beef with mashed beans, not only do you reduce saturated fat, you increase fiber. Canned beans are fine here; just be sure to drain and rinse them thoroughly before using.

Ingredients 4 servings

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  • 1 teaspoon canola oil
  • 1 small onion, finely chopped
  • 1 clove garlic, minced
  • 1 jalapeño pepper, seeded and finely chopped
  • 2 teaspoons ground cumin
  • 1 cup cooked black beans
  • 12 ounces 90%-lean ground beef
  • 2 tablespoons tomato paste
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon dried thyme
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 4 whole-wheat Kaiser rolls, split and toasted
  • Tomato salsa, for garnish
  • Shredded lettuce, for garnish

Preparation

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  1. Heat oil in a small nonstick skillet over medium heat. Add onion and saute until light golden, about 3 minutes. Add garlic, jalapeno and cumin; saute until fragrant, about 2 minutes longer. (If the mixture becomes too dry, add 1 tablespoon water.) Transfer the mixture to a medium bowl.
  2. Prepare a grill or preheat the broiler. Add beans to the onion mixture and mash coarsely with a potato masher. Add beef, tomato paste, cilantro, thyme, salt and pepper; mix thoroughly but lightly. Shape the mixture into four 3/4-inch-thick patties (see Tip).
  3. Grill or broil the patties on a lightly oiled rack until browned and cooked through, about 5 minutes per side. Place on rolls and garnish with salsa and lettuce.
  • When forming burger patties, make them thinner at the center to prevent them from steaming as they cook.

Nutrition information

  • Per serving: 371 calories; 8 g fat(3 g sat); 7 g fiber; 50 g carbohydrates; 30 g protein; 73 mcg folate; 53 mg cholesterol; 5 g sugars; 226 IU vitamin A; 7 mg vitamin C; 38 mg calcium; 4 mg iron; 705 mg sodium; 491 mg potassium
  • Carbohydrate Servings: 3
  • Exchanges: 3 starch, 1 vegetable, 3 lean meat

Reviews 3

April 09, 2013
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By: EatingWell User
Tasty, but messy Agreed with the others, they fell apart in the oven. will definitely add something to bind them next time. And maybe a little chili powder to up the bite factor? You almost get the chili flavor, but it had no real heat to it. The black bean addition was awesome though Pros: Tasted great, nice blend of flavor Cons: Fell apart badly, tough to bind
March 04, 2010
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By: Lish
I loved this recipe, however mine fell apart as well. I was serving it with coucous so it ended up being perfect on top of the cousous. If you wanted to make it a burger I think that an egg or some bread crumbs need to be added to keep the burger together. I also think I would try this recipe with ground turkey and let them sit up in the fridge for a few hours before I cook them up.
January 12, 2010
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By: webuildit
Loved them, but they fell apart. We just ate them with ranch dressing or fat free sour cream and skipped the bread to save on calories.