Ingredients

1 can of 15.5 ounce low-sodium black beans (drained and rinsed with cold water)

1 large egg

1/2 cup cooked brown rice*

2 scallions (green and white minced, about 1/4 cup)

2 Tablespoons chopped fresh cilantro (or basil leaves or a combination)

1 garlic clove (peeled and minced)

1/4 teaspoon dried oregano or basil

1 teaspoon vegetable oil

1/2 teaspoon salt

1/2 teaspoon black pepper

4 whole-wheat buns

Directions

1.  Add beans to a bowl and mash with a fork until chunky. Add the egg and mix well.

2.  Add precooked rice*, scallions, cilantro, garlic and oregano, salt and pepper and mix until well combined.

3.  Divide the mixture into 4 portions and form each portion into a patty about ¾ to 1 inch thick.

4.  Place a large skillet on the stove on high heat. When the skillet is hot, add oil. Add burgers and cook 4 to 5 minutes per side until browned on both sides and heated throughout. Place on a whole-wheat bun.

*Try using old-fashioned rolled oats, leftover cooked barley or Panko breadcrumbs instead of prepared rice.

Serve with your favorite toppings, such as lettuce, tomato, guacamole, salsa, low-fat cheese or low-fat yogurt.

Serves 4

Per serving: Calories: 274; Total Fat: 5 g; Saturated Fat: 1 g, Sodium: 668 mg;

Total Carbohydrate: 47 g; Dietary Fiber: 12 g; Protein: 13 g

Source: What’s Cooking? USDA Mixing Bowl