Sandwiches January 06, 2013
Calories
366
Sodium
103mg
4% DV
Fat
2g
4% DV
Protein
21g
42% DV
Carbs
63g
21% DV
Fiber
16g
65% DV
Southwestern Black Bean Burgers
144
4
1 can black beans, rinsed and drained
2 Tablespoons light mayo (I use the kind made with olive oil)
1/4 cup packed fresh cilantro leaves, chopped
1 Tablespoon plain dried bread crumbs
1/2 teaspoon ground cumin
1/2 teaspoon hot pepper sauce
1 whole wheat pitas, warmed
lettuce, tomato, avocado, salsa, etc for topping
2 Tablespoons light mayo (I use the kind made with olive oil)
1/4 cup packed fresh cilantro leaves, chopped
1 Tablespoon plain dried bread crumbs
1/2 teaspoon ground cumin
1/2 teaspoon hot pepper sauce
1 whole wheat pitas, warmed
lettuce, tomato, avocado, salsa, etc for topping
In large bowl, with potato masher or fork, mash beans with mayo until almost smooth with just some lumps.
Stir in cilantro, bread crumbs, cumin, and pepper sauce until combined. With lightly floured...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
366
Sodium
103mg
4% DV
Fat
2g
4% DV
Protein
21g
42% DV
Carbs
63g
21% DV
Fiber
16g
65% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 0.79g 3%
Polysaturated Fat 1g 8%
Monosaturated Fat 0.76g 4%
Cholesterol 3mg 1%
Sodium 103mg 4%
Potassium 1462mg 41%
Protein 21g 42%
% DAILY VALUE*
Total Carbohydrate
Fiber 16g 65%
Sugar 2g 5%
Vitamin A 149IU 2%
Vitamin B6 0.38mg 19%
Vitamin C 2mg 3%
Calcium 136mg 13%
Iron 5mg 28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.