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Southwest Vegetarian Bean Burger Mix
homemade
Vegetarian Bean Burger Tacos
Course
Entree
Cuisine
southwest, Vegetarian
Prep Time
7
minutes
minutes
Cook Time
8
minutes
minutes
Servings
6
Calories
183
kcal
Author
Robin Gagnon
Ingredients
1
teaspoon
oil
canola, olive or butter
⅓
cup
sweet onion
diced
½
Poblano pepper
chopped
1
yellow summer squash
diced small
1
clove
garlic
minced
¼
cup
sun-dried tomato
chopped small
1
teaspoon
chili powder
1
teaspoon
paprika
15
oz
black beans
can, drained/rinsed
⅔
cup
plain bread crumbs
1
egg
2
tbs
fresh cilantro
chopped
Instructions
Put oil in a non-stick skillet over medium heat.
Once hot, add onion, pepper, squash, garlic, sun-dried tomato, chili powder and paprika. Saute.
When vegetables are cooked, take off heat.
Add the beans. Stir, then mash with back of spoon or potato masher, until approximately half the beans are squashed. Stir again.
Add the crumbs, egg and cilantro. mix well.
The bean burger mix can be used immediately, but is even better when allowed to rest for a few hours.
Nutrition
Calories:
183
kcal
|
Carbohydrates:
30
g
|
Protein:
10
g
|
Fat:
2
g
|
Cholesterol:
27
mg
|
Sodium:
119
mg
|
Potassium:
573
mg
|
Fiber:
8
g
|
Sugar:
3
g
|
Vitamin A:
515
IU
|
Vitamin C:
15.9
mg
|
Calcium:
57
mg
|
Iron:
2.9
mg