Source: "The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo | Catégorie: Diabétique, Plats principaux, Santé du cœur

Black Bean Burgers with Avocado Lime Mayonnaise

Jazz up these yummy burgers with avocado-lime mayonnaise and you'll have a vegetarian dish that even the biggest meat eaters you know can't resist.

Black Bean Burgers with Avocado Lime Mayonnaise

INGRÉDIENTS

  • Mayonnaise
  • 1/2 ripe medium avocado, peeled and pitted
  • 2 Tbsp canola mayonnaise 30 mL
  • 1 Tbsp fresh lime juice 15 mL
  • 1 Tbsp water 15 mL
  • 1/4 cup chopped fresh cilantro leaves 60 mL
  •  Burgers
  • 1 can (15 oz/426 mL) black beans, rinsed and drained
  • 1/2 of (15 oz/426 mL) can kidney beans, rinsed and drained
  • 1/2 cup finely chopped green bell pepper 125 mL
  • 1/3 cup quick-cooking oats 75 mL
  • 2 large egg whites
  • 1 Tbsp canola oil 15 mL
  • 1/8 - 1/4 tsp cayenne pepper .5 - 1 mL
  • Assembly
  • canola oil cooking spray
  • 4 whole-wheat hamburger buns, split and toasted
  • 1/4 cup thinly sliced red onion 60 mL
  • 4 tomato slices
  • 4 lettuce leaves
  • 4 lime wedges (optional)

PRÉPARATION

  • 1. Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
  • 2. Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and  add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
  • 3. Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
  • 4. To assemble, spoon 1 Tbsp (15 mL) canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges..
  • Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.

RENDEMENT

4 servings

PORTION

1 burger

VALEUR NUTRITIVE

Per Serving

Calories480
Lipides12 g
Gras saturés1.5 g
Cholestérol0 mg
Glucides76 g
Fibres15 g
Sucres5 g
Protéines25 g
Sodium500 mg
Potassium715 mg