Beef and Black Bean Burgers
Be bold! Add black beans to your burger. Boost the flavor and number of servings with this top-notch grilled burger.
Cook Time: 30 Minutes
Servings: 8
Ingredients: 12
Ingredients
Toppings (optional):
Preparation
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Step 1
Cut two hamburger buns into 1/4-inch cubes. Combine cubed buns, beans and tomato paste in large bowl; using a potato masher; mash to slightly chunky consistency. Add ground beef, onion, cilantro, jalapeño pepper, cumin, salt and pepper, mixing lightly but thoroughly. Lightly shape into eight 3/4-inch thick patties.
Cooking Tip:
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Step 2
Place patties on rack of broiler pan so surface of beef is 3 to 4 inches from heat. Broil 12 to 14 minutes until instant-read thermometer inserted horizontally into center registers 160°F, turning once.
Cooking Tip:
Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness. -
Step 3
Place burgers on bottoms of buns. Top burgers evenly with avocado slices. Top with dressing, sour cream, yogurt or salsa, if desired. Close sandwiches.
Cooking Tip: This burger may be served on a bed of mixed greens topped with your favorite salsa.
Nutrition Information
386 Calories
3g SAT FAT
27g PROTEIN
5.2 mg IRON
4.3 mg ZINC
* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet
Nutrition information per serving: 386 Calories; 108 Calories from fat; 12g Total Fat (3 g Saturated Fat; 6 g Monounsaturated Fat;) 56 mg Cholesterol; 605 mg Sodium; 47 g Total Carbohydrate; 7.7 g Dietary Fiber; 27 g Protein; 5.2 mg Iron; 7.4 mg NE Niacin; 0.4 mg Vitamin B6; 1.6 mcg Vitamin B12; 4.3 mg Zinc; 14.4 mcg Selenium; 62.2 mg Choline.
This recipe is an excellent source of Dietary Fiber, Protein, Iron, Niacin, Vitamin B6, Vitamin B12, Zinc, and Selenium; and a good source of Choline.
Safe Handling Tips:
- Wash hands with soap and water before cooking and always after touching raw meat.
- Separate raw meat from other foods.
- Wash all cutting boards, utensils, and dishes after touching raw meat.
- Do not reuse marinades used on raw foods.
- Wash all produce prior to use.
- Cook steaks and roasts until temperature reaches 145°F for medium rare, as measured by a meat thermometer, allowing to rest for three minutes.
- Cook Ground Beef to 160°F as measured by a meat thermometer.
- Refrigerate leftovers promptly.
For more information on degree of doneness and other cooking tips.
For more information on safe food handling and beef safety.
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