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Black Bean Tostada Burgers

Black Bean Tostada Burgers

Ingredients

For the Pico de Gallo:

  • 1 large beefsteak tomato, seeded and chopped (about 3/4 cup)
  • 1/4 cup finely chopped red onion
  • 1 - 2 jalapenos, seeded and finely chopped (about 1/4 cup)
  • 1 tablespoon lime juice
  • 1 teaspoon extra virgin olive oil
  • 2 tablespoons chopped fresh cilantro
  • Kosher salt and freshly ground black pepper to taste

For the Burgers:

  • 1 15 1/2 ounce can low-sodium black beans
  • Cooking spray
  • 3 cloves garlic, minced
  • 1/4 cup panko (Japanese bread crumbs), preferably whole-wheat
  • 1/2 teaspoon ground cumin
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon kosher salt
  • Freshly ground black pepper to taste
  • 8 small (6-inch) corn tortillas
  • 1 large California avocado, peeled and sliced

Directions

    To make pico de gallo:

    1. Combine tomato, onion, jalapenos, lime juice, olive oil, cilantro, salt, and pepper in a medium bowl. Stir, cover, and set aside at room temperature for up to 30 minutes, or refrigerate for up to 3 hours to allow flavors to blend.

    To make the burgers:

    1. Rinse black beans in a colander and set aside. Meanwhile, coat a medium skillet with cooking spray and heat to medium-low. Add red onion and cook, stirring occasionally, about 5 minutes, or until soft. Add garlic and cook, stirring constantly, 2 minutes more. In a large bowl, combine black beans, onion mixture, panko, cumin, oregano, salt, and pepper. Mash, allowing some chunks to remain.
    2. Form bean mixture into four patties about 3 inches wide and half an inch thick. Divide tortillas into two stacks of four and wrap each stack loosely with foil. Place burgers and tortilla packets on a lightly oiled grill and cook for 4 minutes. Flip burgers and packets and cook for 3 minutes more, or until burgers are lightly browned.
    3. To serve, arrange two tortillas on each of four plates. Top with a burger, salsa, and avocado slices and serve.

    Note

    • Nutritional information includes 1/8 teaspoon of added salt per serving.

    Nutrition Information

    Per serving: 385 kcal cal., 11 g fat (2 g sat. fat), 61 g carb., 17 g fiber, 3 g sugar, 15 g pro., 105 mg calcium, 4 mg iron. Percent Daily Values are based on a 2,000 calorie diet

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