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Southwest Bean Burgers with Lime Cream Recipe
|Dried chipotle peppers||2|
|Chopped red onions||1 Cup (16 tbs)|
|Chopped carrot||1⁄2 Cup (8 tbs)|
|Chopped mushrooms||1 Cup (16 tbs)|
|Frozen corn kernels||1 Cup (16 tbs), thawed|
|Chopped italian parsley||1⁄4 Cup (4 tbs) (Fresh)|
|Ground cumin||1 Teaspoon|
|Cider vinegar||1⁄4 Teaspoon|
|Canned black beans||19 Ounce, rinsed and drained (1 Can)|
|Blue cornmeal||1⁄4 Cup (4 tbs) (Or Yellow)|
|Unseasoned dry bread crumbs||1⁄3 Cup (5.33 tbs)|
|For lime cream|
|Non-fat sour cream||1⁄3 Cup (5.33 tbs)|
|Lime juice||1 Tablespoon|
|Chili powder||1⁄4 Teaspoon|
|Hot pepper sauce||1 Dash|
Calories 194 Calories from Fat 29
% Daily Value*
Total Fat 3 g5%
Saturated Fat 1.3 g6.3%
Trans Fat 0 g
Cholesterol 4.5 mg
Sodium 500.3 mg20.8%
Total Carbohydrates 33 g10.9%
Dietary Fiber 6.6 g26.5%
Sugars 5.5 g
Protein 9 g17.4%
Vitamin A 48.1% Vitamin C 10.6%
Calcium 15.7% Iron 9%
*Based on a 2000 Calorie diet
Let soak for 10 minutes, or until softened.
Drain, pat dry, and remove and discard the stems and seeds.
Chop the flesh.
Coat a large no-stick skillet with no-stick spray.
Add the onions and carrots.
Cook over medium heat for 2 to 3 minutes, or until softened.
Stir in the peppers, mushrooms, corn, parsley, cumin, and vinegar.
Cook for 5 minutes, or until the vegetables are tender.
Remove from the heat.
Place the beans in a large bowl.
Use the back of a wooden spoon to mash about half of the beans.
Stir in the cornmeal and the vegetable mixture until well-combined.
Form into four 1 "-thick patties.
Roll in the bread crumbs to coat.
Wipe out the skillet and coat with no-stick spray.
Place over medium heat until hot.
Add the burgers and cook for 5 minutes per side, or until browned and hot throughout.
To make the lime cream: In a cup, combine the sour cream, lime juice, chili powder, and hot-pepper sauce.