Bean Burgers with Lime Scallion Yogurt Sauce
|Low fat plain yogurt/Soy alternative||1⁄2 Cup (8 tbs)|
|Scallion||1 , finely chopped (White And Green Parts)|
|Lime juice||1 Teaspoon|
|Canned black beans||15 1⁄2 Ounce, rinsed and drained (1 Can)|
|Egg white/1/4 cup liquid egg substitute||1 Large|
|Chopped fresh cilantro||1⁄4 Cup (4 tbs)|
|Red onion||1⁄2 , coarsely grated|
|Jalapeno pepper||1 , seeded and finely chopped (Wear Plastic Gloves When Handling)|
|Unseasoned whole wheat bread crumbs||1 Tablespoon|
|Ground cumin||1⁄2 Teaspoon|
|Garlic salt||1⁄4 Teaspoon|
|Whole wheat pitas/Lavashes||4 , warmed|
|Romaine lettuce leaves||4 Large, shredded|
|Thick tomato slices||4|
In a small bowl, combine the yogurt, scallion, and lime juice.
Chill the sauce until ready to serve.
In a large bowl, mash the beans with the egg white or egg substitute until only slightly lumpy.
Stir in the cilantro, onion, chile pepper, bread crumbs, cumin, and garlic salt until well-combined.
With floured hands, shape the bean mixture into 4 burgers.
Heat a large nonstick skillet coated with cooking spray over medium heat.
Add the burgers and cook for 4 minutes per side, or until lightly browned and firm.
Place the burgers in the pitas or lavashes.
Top each with the sauce, lettuce, and tomato.
Calories 261 Calories from Fat 17
% Daily Value*
Total Fat 2 g3%
Saturated Fat 0.49 g2.4%
Trans Fat 0 g
Cholesterol 1.7 mg0.6%
Sodium 793.9 mg33.1%
Total Carbohydrates 49 g16.4%
Dietary Fiber 9.6 g38.4%
Sugars 5.5 g
Protein 13 g27%
Vitamin A 20.2% Vitamin C 15.2%
Calcium 21.2% Iron 16.9%
*Based on a 2000 Calorie diet