Heart Healthy
Love a juicy burger but looking to eat less red meat? Try this moist meat-free burger that will satisfy even the meat-lovers in your family. Pair it with our vinaigrette-dressed side salad for a delicious meal.
Print Recipe
Black Bean Burgers with Mustard Potato Salad
-
Total Time
25
-
Servings
6
-
Serving Size:
1 burger and 1 1/3 cups potato salad
Ingredients
Black Bean Burgers
-
15.5 ounces black beans -
8.8 ounces brown rice -
15 ounces sweet potatoes -
1 egg white -
1/2 teaspoon cumin -
1/4 teaspoon salt -
1/4 teaspoon black pepper -
1/2 cup panko breadcrumbs -
2 tablespoon canola oil
Mustard Potato Salad
-
1 1/2 pound potatoes -
2 tablespoons canola or corn oil -
1 1/2 tablespoon Dijon mustard -
1 tablespoon white vinegar -
1/4 teaspoon black pepper -
1/8 teaspoon salt -
2 green onion or scallions -
1 1/2 cups parsley
Directions
Tip: Click on step to mark as complete.
Black Bean Burgers
-
In medium bowl, stir together 1/2 cup beans and 1 cup rice. Set aside. -
In a food processor or blender, process the remaining beans and remaining rice, sweet potatoes, egg white, cumin, salt, and pepper for 30 seconds to 1 minute. -
Transfer the bean mixture to the bowl with the reserved beans and rice. Stir in the panko until well combined. Form into 6 patties. -
In a medium nonstick skillet, heat 1 tablespoon oil over medium-high heat, swirling to coat the bottom. Cook half of the patties for 4 minutes on both sides, or until slightly browned. Repeat with the remaining 1 tablespoon oil and patties.
Mustard Potato Salad
-
Fill a medium heavy-duty pot three-fourths full with water. Add the potatoes. -
Bring to a boil over high heat. Cook for 8 to 10 minutes, or until the potatoes are fork-tender. Drain in a colander. Run under cold water to cool. Drain well. -
In a large bowl, whisk together the oil, mustard, vinegar, pepper, and salt. Gently stir in the potatoes, green onions, and parsley, tossing to coat. Serve with the burgers.
Cooking Tip: Before working with a wet food mixture that needs to be formed into patties or a loaf, such as burgers or a meatloaf, run your hands under cold water to prevent the mixture from sticking to your hands.
Keep it Healthy: Feeling creative? Experiment substituting different whole grains, such as couscous or quinoa, for the brown rice in these burgers. Also, try using other legumes, such as kidney beans or cannellini beans, to replace the black beans in this recipe.
Tip: Waxy potatoes, such as new potatoes or red potatoes, hold their shape best among the potato varieties, making them ideal for cold dishes like potato salad.
Nutrition Facts
Calories
Protein
FiberNutrition Facts
| Calories | 374 | |
|---|---|---|
| Total Fat | 10.5 g | |
| Saturated Fat | 1.0 g | |
| Trans Fat | 0.0 g | |
| Polyunsaturated Fat | 3.0 g | |
| Monounsaturated Fat | 6.0 g | |
| Cholesterol | 0 mg | |
| Sodium | 280 mg | |
| Total Carbohydrate | 61 g | |
| Dietary Fiber | 9 g | |
| Sugars | 7 g | |
| Protein | 10 g | |
Dietary Exchanges
4 starch, 2 fat, 1 lean meat
-
Total Time
25
-
Servings
6
-
Serving Size:
1 burger and 1 1/3 cups potato salad
Ingredients
Black Bean Burgers
-
15.5 ounces black beans -
8.8 ounces brown rice -
15 ounces sweet potatoes -
1 egg white -
1/2 teaspoon cumin -
1/4 teaspoon salt -
1/4 teaspoon black pepper -
1/2 cup panko breadcrumbs -
2 tablespoon canola oil
Mustard Potato Salad
-
1 1/2 pound potatoes -
2 tablespoons canola or corn oil -
1 1/2 tablespoon Dijon mustard -
1 tablespoon white vinegar -
1/4 teaspoon black pepper -
1/8 teaspoon salt -
2 green onion or scallions -
1 1/2 cups parsley
Directions
Tip: Click on step to mark as complete.
Black Bean Burgers
-
In medium bowl, stir together 1/2 cup beans and 1 cup rice. Set aside. -
In a food processor or blender, process the remaining beans and remaining rice, sweet potatoes, egg white, cumin, salt, and pepper for 30 seconds to 1 minute. -
Transfer the bean mixture to the bowl with the reserved beans and rice. Stir in the panko until well combined. Form into 6 patties. -
In a medium nonstick skillet, heat 1 tablespoon oil over medium-high heat, swirling to coat the bottom. Cook half of the patties for 4 minutes on both sides, or until slightly browned. Repeat with the remaining 1 tablespoon oil and patties.
Mustard Potato Salad
-
Fill a medium heavy-duty pot three-fourths full with water. Add the potatoes. -
Bring to a boil over high heat. Cook for 8 to 10 minutes, or until the potatoes are fork-tender. Drain in a colander. Run under cold water to cool. Drain well. -
In a large bowl, whisk together the oil, mustard, vinegar, pepper, and salt. Gently stir in the potatoes, green onions, and parsley, tossing to coat. Serve with the burgers.
Cooking Tip: Before working with a wet food mixture that needs to be formed into patties or a loaf, such as burgers or a meatloaf, run your hands under cold water to prevent the mixture from sticking to your hands.
Keep it Healthy: Feeling creative? Experiment substituting different whole grains, such as couscous or quinoa, for the brown rice in these burgers. Also, try using other legumes, such as kidney beans or cannellini beans, to replace the black beans in this recipe.
Tip: Waxy potatoes, such as new potatoes or red potatoes, hold their shape best among the potato varieties, making them ideal for cold dishes like potato salad.
Featured In : Cooking in Color
This digest-size recipe booklet includes 27 healthful recipes, all including fruits, vegetables, or both. Each recipe is accompanied by a vibrant photograph, and the recipes are organized by color. Also included is a fruit/veggie storage guide and a fruit/veggie equivalency guide.
American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.
Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.
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