Black Bean Burger and Parsnip Fries
C&J Nutrition [1]
Ingredients
- 3 parsnips, cut into 1/4-inch wide sticks/fries
2 tablespoons plus 1 teaspoon olive oil, divided
2 slices yellow onion
1 1/4 cups black beans
3/4 cup uncooked bulgur wheat, cooked according to package directions and cooled to room temperature (use 1/4 cup cooked for burgers and save remaining for other recipes)
2 tablespoons finely chopped yellow onion
1 teaspoon minced garlic
1/2 teaspoon ground cumin
1/4 teaspoon salt
2 cups baby spinach
1 tablespoon hot sauce (optional)
2 teaspoons chipotle mayo (or regular mayo mixed with hot sauce or chipotle powder)
Directions
Parsnip Fries
- Preheat oven to 420ºF. Toss parsnip strips with 2 teaspoons olive oil and place on a parchment or foil-lined baking sheet. Bake for 15 minutes, then turn and bake until soft and golden, about another 10 minutes.
- Saute sliced onions in 1 teaspoon olive oil over medium heat until nicely caramelized and soft, about 10 minutes. Set aside.
- In a medium bowl, mash black beans with a fork, leaving some whole pieces. Add 1/4 cup bulgur wheat, chopped onion, garlic, cumin, salt, and hot sauce. Stir together until well combined and, using hands, form 3 equal round patties.
- Heat remaining tablespoon of olive oil in a medium skillet over medium-high heat. Add black bean patties and cook about 3 minutes each side, or until golden and crispy on the surfaces and heated through. Remove burgers from skillet and set aside. Add 1 teaspoon olive oil and saute spinach until wilted, about 30 seconds to 1 minute more.
- Serve one black bean patty on top of sauteed spinach, topped with caramelized onion and drizzled or dipped in mayo. Serve 2/3 of the parsnip fries on the side. Drizzle with additional hot sauce if desired.
Black Bean Burgers
NUTRIENT TOTALS
Calories: 534.4
Protein: 13.9 g
Carbohydrate: 63.1 g
Dietary Fiber: 15.2 g
Total Sugars: 10.9 g
Total Fat: 27 g
Saturated Fat: 4.349 g
Sodium: 703.7 mg
Information
- Category
- Main Dishes, Sandwiches
- Cuisine
- North American