Turkey and Black Bean Burgers
If you love a juicy burger but want a lighter option without going fully vegetarian, these Turkey Black Bean Burgers hit the perfect middle ground.
Ingredients
- 1 can, 15 ounces black beans, rinsed and drained
- 1 large egg, lightly beaten
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon Worcestershire sauce
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 pound ground turkey, 90 to 93 percent lean
- Kosher salt for sprinkling
Instructions
- In a large bowl, mash the beans by hand using a potato masher or the back of a large fork (mash them as much as you can, but it’s okay to leave chunks throughout). Add the egg, soy sauce, Worcestershire sauce, garlic powder, and onion powder and mix to combine. Add the ground turkey and gently combine using your hands or a spatula. Form the mixture into 6 large patties.
- Liberally coat a large skillet with nonstick oil spray and warm over medium-high heat. Place 3 or 4 patties in the skillet. Mist the tops with oil spray and sprinkle them with salt. Cook for 4 to 5 minutes, then carefully flip, scraping the bottom to keep them intact. Next, lightly sprinkle the browned tops with salt and cook for another 4 to 5 minutes, until the internal temperature reaches 165˚.
- Reapply oil spray to the skillet and repeat with the remaining burgers.
- Serve the burgers on toasted whole grain hamburger buns with your choice of toppings.
Notes
• If your mixture is too wet or fussy to form into patties, add a few tablespoons of rolled oats to help the batter firm up. Another option: Place the entire meat mixture bowl (covered) in the fridge for about 30 minutes. This will also make it a little easier to handle.
Nutrition Information per serving
Serving Size: 1 burgerCalories: 180Carbohydrates: 14gProtein: 21gTotal Fat: 6g— Unsaturated Fat: 4.5g— Saturated Fat: 1.5gCholesterol: 65mgSodium: 290mgPotassium: 345mgFiber: 5gTotal Sugar: 1g— Natural Sugar: 1g— Added Sugar: 0gIron: 1.2mg
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.