Name: Cilantro Bean Burgers with Creamy Avocado-Lime Slaw
Prep time: 45 min
Total time: 45 min
Ingredients: 1 (15 ounce) can no-salt-added black beans, rinsed; 2 cloves garlic, minced, divided; 0.5 teaspoon ground cumin; 0.5 teaspoon salt, divided; 0.125 teaspoon ground pepper; 0.25 cup crushed tortilla chips or panko breadcrumbs; 0.25 cup quick-cooking oats; 2 tablespoons toasted pumpkin seeds, chopped; 2 tablespoons chopped fresh cilantro plus 1/2 cup, divided; 1 large egg, lightly beaten; 0.25 cup low-fat plain Greek yogurt; 0.5 avocado; 1 teaspoon lime zest; 2 tablespoons lime juice; 2 tablespoons water; 4 cups shredded cabbage (green and/or red); 2 teaspoons olive oil; 4 whole-wheat buns, halved and toasted

Cilantro Bean Burgers with Creamy Avocado-Lime Slaw

4.8

(4)

2 Reviews

Lighten up your burger! Bean patties have less saturated fat and more fiber than beef patties. They're also cheaper and easier to cook indoors--and we promise they're just as satisfying, especially with the mouthwatering creamy slaw on top.

Sara Haas, RDN

Updated on July 9, 2019

Prep Time:

45 mins

Total Time:

45 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes Appropriate Healthy Aging High Fiber High-Protein Low-Calorie Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

1 (15 ounce) can no-salt-added black beans, rinsed
2 cloves garlic, minced, divided
½ teaspoon ground cumin
½ teaspoon salt, divided
⅛ teaspoon ground pepper
¼ cup crushed tortilla chips or panko breadcrumbs
¼ cup quick-cooking oats
2 tablespoons toasted pumpkin seeds, chopped
2 tablespoons chopped fresh cilantro plus 1/2 cup, divided
1 large egg, lightly beaten
¼ cup low-fat plain Greek yogurt
½ avocado
1 teaspoon lime zest
2 tablespoons lime juice
2 tablespoons water
4 cups shredded cabbage (green and/or red)
2 teaspoons olive oil
4 whole-wheat buns, halved and toasted

Directions

Combine beans, half the garlic, cumin, 1/4 teaspoon salt, and pepper in a medium bowl. Mash with a fork until all the beans are smashed. Stir in crushed chips (or panko), oats, pumpkin seeds, 2 tablespoons cilantro, and egg.
Divide the mixture into 4 portions, then shape into patties. Place on a plate and refrigerate for 30 minutes before cooking.
Meanwhile, combine the remaining 1/2 cup cilantro, the remaining garlic, yogurt, avocado, lime juice, and water in a blender or food processor. Puree until smooth. Transfer to a large bowl. Stir in lime zest and the remaining 1/4 teaspoon salt. Add cabbage and toss to combine.
Heat oil in a large nonstick skillet over medium-high heat. Add the patties and cook for 6 minutes. Turn them over, reduce heat to medium, cover and cook until golden brown and warmed through, 5 to 6 minutes more. Serve the burgers on buns, topped with 1/4 cup cabbage slaw each. Serve the remaining slaw on the side.

Nutrition Facts (per serving)

368	Calories
11g	Fat
55g	Carbs
16g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 burger, 1 bun and 1 cup slaw
Calories 368
% Daily Value *
Total Carbohydrate 55g	20%
Dietary Fiber 15g	55%
Total Sugars 7g
Protein 16g	32%
Total Fat 11g	15%
Saturated Fat 2g	11%
Cholesterol 48mg	16%
Vitamin A 402IU	8%
Vitamin C 35mg	39%
Folate 139mcg	35%
Sodium 712mg	31%
Calcium 153mg	12%
Iron 4mg	23%
Magnesium 108mg	26%
Potassium 797mg	17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.