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Spicy Southwestern Vegetarian Burger

You won't sacrifice taste with these vegetarian burgers with their spicy southwestern flavors.
Course: Dinner, Lunch
Cuisine: Universal
Keyword: Kid-Friendly, Vegetarian
Servings: 5 people
Calories: 422kcal
Author: SkinnyMs.

Ingredients

  • 2 tablespoons olive oil
  • 1/2 cup red onions diced
  • 1 garlic clove minced
  • 16 ounces kidney beans can, drained and rinsed, drained again
  • 4 ounces diced green chili peppers can, hot or mild, drained well (blot with a paper towel to remove excess liquid)
  • 1/2 cup whole kernel corn fresh or frozen
  • 1 teaspoon dried oregano
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • 1/4 teaspoon cayenne pepper
  • 1 cup whole-wheat panko bread crumbs optional whole-wheat bread crumbs
  • 1/4 cup cheddar cheese shredded, reduced-fat
  • 5 whole-grain buns or rolls

Instructions

  • In a large skillet add 1 tablespoon oil, turn to medium-low heat and sauté onions until tender, about 4 minutes. Add garlic and saute one additional minute. Add kidney beans, green chili peppers, and corn, continue to sauté until beans soften up, about 3 minutes. Add oregano, chili powder, cumin, and cayenne pepper, stir to combine.
  • Combine in a large mixing bowl bean mixture, cheese, and bread crumbs.
  • Mash all ingredients with a potato masher or fork until beans are well mashed. Allow to cool for 10 minutes.
  • Make 5 burger-shaped patties. Note: Patties can be cooked right away or covered and refrigerated for up to 24 hours.
  • Add remaining tablespoon oil to a non-stick large skillet, turn to medium heat and cook until patties are browned on both sides and heated through, approximately 12 minutes total.
  • Serve patties on your favorite bun or roll. Try your favorite condiments...we added the following: Avocado Dip (Spread), romaine lettuce, tomato, salsa, 2% cheddar cheese slice, and barbecue sauce, with no sugar added.
  • For more yummy vegetarian recipes, check out The New Quinoa eBook ~ A Healthy Alternative to Traditional Recipes

Nutrition

Serving: 1burger | Calories: 422kcal | Carbohydrates: 65g | Protein: 19g | Fat: 10g | Saturated Fat: 1g | Cholesterol: 2mg | Sodium: 333mg | Fiber: 16g | Sugar: 5g |
SmartPoints (Freestyle): 12