Zesty Mexican Black Bean Burgers with Lime Yogurt & Fresh Salsa
Elevate your healthy eating journey with these delicious Zesty Mexican Black Bean Burgers, specially crafted for those looking to enjoy hearty, nutritious meals. This recipe is a delightful balance of flavors and textures, featuring protein-packed kidney beans and a burst of freshness from cilantro and lime. Not only are these burgers low fat, but they are also incredibly satisfying, making them a perfect option for lunch or a snack. The creamy lime yogurt and vibrant salsa complement the burgers beautifully, giving you a taste of Mexico while aligning with your weight loss goals. Plus, these burgers can be made ahead of time and frozen for your convenience, ensuring that nutritious meals are always at your fingertips.
N/A
Servings
N/A
Calories
9
Ingredients
Ingredients
kidney beans
2 (14-ounce cans, rinsed and drained)
breadcrumbs
4 (ounces)
mild chili powder
2 (teaspoons)
fresh cilantro
1 (bunch, stalks and leaves chopped)
egg
1 (beaten)
salsa
7 (ounces)
low-fat plain yogurt
1/4 (pint)
lime
1/2 (juice of)
whole grain buns
6 (split in half)
Instructions
1
Preheat your grill or broiler to high heat.
2
In a large bowl, add the rinsed and drained kidney beans. Using a potato masher, roughly crush the beans, leaving some texture.
3
Stir in the breadcrumbs, mild chili powder, chopped cilantro stalks, half of the chopped cilantro leaves, the egg, and 2 tablespoons of salsa. Season the mixture with salt and pepper to taste, and mix thoroughly with a fork until well combined.
4
Divide the mixture into 6 equal portions. Wet your hands slightly and shape each portion into a burger patty. If you plan to freeze them, now is the time. Place the uncooked burgers on a parchment-lined baking tray and freeze until solid.
5
Once ready to cook, place the shaped burgers on a non-stick baking tray. Grill for 4 to 5 minutes on each side, until they are golden brown and crispy. For frozen burgers, bake them in a preheated 400°F oven for 20 to 30 minutes, flipping halfway through.
6
While the burgers are cooking, prepare the lime yogurt. In a small bowl, mix the remaining cilantro leaves with the low-fat plain yogurt, lime juice, and a good grind of black pepper. Set aside.
7
Slice the whole grain buns in half and spread the bottom halves with a generous amount of the lime yogurt mixture. Top with lettuce, onions, or any other preferred toppings.
8
Once the burgers are cooked, place one on each bun base, add a dollop of the lime yogurt and a spoonful of salsa on top, then cover with the top half of the bun.
9
Serve immediately and enjoy your flavorful, healthy Mexican Bean Burgers!
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What are the main protein-packed ingredients in these burgers?
The main protein source in these burgers is kidney beans.
Is this Mexican bean burger recipe suitable for vegetarians?
Yes, these burgers are vegetarian-friendly as they use kidney beans and eggs as the primary structural components.
How many burger patties does this recipe yield?
This recipe is designed to make 6 equal-sized burger patties.
Can I freeze these Zesty Mexican Black Bean Burgers?
Yes, you can freeze the uncooked patties on a parchment-lined tray until solid for future use.
How do I cook the burgers if they are frozen?
Bake frozen burgers in a preheated oven at 400°F for 20 to 30 minutes, flipping them halfway through.
What is the recommended cooking time for fresh patties on the grill?
Fresh patties should be grilled for 4 to 5 minutes on each side until golden brown and crispy.
How should I prepare the kidney beans for the mixture?
Rinse and drain two 14-ounce cans of kidney beans, then roughly crush them with a potato masher, leaving some texture.
What specific spices are used to flavor the burger patties?
The patties are flavored with mild chili powder, fresh cilantro stalks, and cilantro leaves.
What is the role of the egg in this recipe?
One beaten egg acts as a binding agent to help the bean and breadcrumb mixture hold its shape.
How much salsa is added directly into the burger mixture?
2 tablespoons of salsa are mixed into the burger dough before shaping.
What is the best way to prevent the mixture from sticking to my hands?
Wet your hands slightly before shaping the portions into burger patties.
What ingredients are needed for the lime yogurt sauce?
The sauce requires low-fat plain yogurt, chopped cilantro leaves, lime juice, and black pepper.
What type of yogurt should be used for the dressing?
The recipe calls for 1/4 pint of low-fat plain yogurt.
How is the cilantro bunch utilized throughout the recipe?
The stalks and half of the leaves are mixed into the burgers, while the remaining leaves are used for the lime yogurt.
What type of bread is recommended for serving?
The recipe recommends using 6 whole grain buns, split in half.
Is this recipe considered low fat?
Yes, the description specifically mentions that these burgers are low fat and suitable for weight loss goals.
What are some suggested toppings for these burgers?
Suggested toppings include lettuce, onions, a dollop of lime yogurt, and extra salsa.
How do you assemble the final Mexican bean burger?
Spread lime yogurt on the bottom bun, add lettuce and onions, place the cooked burger, top with more yogurt and salsa, and cover with the top bun.
What heat setting should be used for the grill or broiler?
The grill or broiler should be preheated to high heat.
What texture should the beans have after mashing?
The beans should be roughly crushed so that some texture remains, rather than being a smooth paste.
What amount of breadcrumbs is required?
You will need 4 ounces of breadcrumbs for the mixture.
Can these burgers be served as a snack?
Yes, they are described as a perfect option for both lunch and snacks.
What is the total amount of salsa needed for the recipe?
A total of 7 ounces of salsa is required for both the burger mix and as a topping.
Is the lime juice used in the burger patty or the sauce?
The juice of half a lime is used specifically for the lime yogurt sauce.
What tool is recommended for mixing the burger ingredients?
The instructions suggest using a fork to mix the ingredients thoroughly.
Can I use a non-stick baking tray for cooking?
Yes, placing the shaped burgers on a non-stick baking tray is recommended for grilling.
Are these burgers meal-prep friendly?
Yes, they are ideal for meal prep because they can be made ahead and frozen.
Does the recipe include nutritional values like calories or protein?
While the recipe is described as healthy and protein-packed, specific numerical nutritional data is not provided in this version.
What is the first step in preparing the lime yogurt?
While the burgers cook, mix the remaining cilantro leaves with the yogurt, lime juice, and pepper in a small bowl.
How many cans of kidney beans are needed?
The recipe requires two 14-ounce cans of kidney beans.