March is National Nutrition Month, when the Academy of Nutrition and Dietetics reminds everyone to return to the basics of healthy eating. It is also the time of year when the Academy celebrates expertise of registered dietitian nutritionists as the food and nutrition experts.
These mini vegetarian black bean patties are perfect slipped into slider buns or on their own dipped in ketchup.
2 cans black beans, drained and rinsed
2 carrots, finely chopped
½ cup finely chopped red onion
½ cup seasoned breadcrumbs
1 egg, beaten
2 teaspoons chili powder
¼ teaspoon salt
¼ teaspoon pepper
- Place 1½ cups of the black beans into a large bowl and mash well using a fork or a potato masher. Add in the remaining black beans and the rest of the ingredients and mix very well.
- Scoop ¼ cup out at a time and form into a patty. Repeat for the remaining patties.
- Heat a non-stick skillet over medium heat. Spray the skillet with either cooking spray or a teaspoon of oil. Place the patties a few at a time into the skillet and cook until browned on each side, about 2 to 3 minutes per side.
- Remove from skillet and enjoy as is, or on slider buns with various toppings.
Serving size: 2 sliders
Calories: 168; Total fat: 2g; Saturated fat: 0g; Cholesterol: 27mg; Sodium: 410mg; Carbohydrates: 29g; Fiber: 10g; Sugars: 2g; Protein: 10g; Potassium: 492mg; Phosphorus: 172mg