Delicious Black Bean Burgers

Ingredients

• English muffins

  Whole-wheat

  1 muffin or 66g

• Canned black beans

  Low sodium, drained

  ¼ cup or 65g

• Salt

  Table

  ⅛ dash or 0.05g

• Onions

  Raw

  ¹⁄₁₆ medium or 7g

• Egg

  Whole, fresh eggs

  ¼ extra large or 14g

• Corn

  Sweet, yellow, frozen, kernels on cob, unprepared

  ⅛ cup kernels or 21g

• Carrots

  Raw

  ¼ medium or 15g

• Pepper

  Spices, black

  ⅛ dash or 0.01g

• Lettuce

  Green leaf, raw

  1 leaf inner or 5g

• Vegetable oil

  Natreon canola, high stability, non trans, high oleic (70%)

  ¼ tbsp or 4g

• Potato

  Flesh and skin, raw

  ½ Potato medium or 107g

Directions

1. Drain black bleans. Grate carrots. Chop onions. Shred potatoes.
2. Mash black beans with a fork in a large bowl.
3. Mix carrots, onion, potatoes, and corn into the mashed beans.
4. Stir eggs into bean mixture to integrate completely.
5. Form the mixture into 8 patties with wet hands; season with salt and black pepper.
6. Heat vegetable oil in a skillet over medium heat. Cook the patties in hot oil until cooked through, about 6 minutes per side.
7. Place on muffin and garnish with lettuce.

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