Love a juicy burger but looking to eat less red meat? Try this moist meat-free burger that will satisfy even the meat-lovers in your family. Pair it with our vinaigrette-dressed potato salad for a delicious meal.

This recipe is provided by the American Heart Association.

Ingredients

Black Bean Burgers

• 1 15.5-ounce can no-salt-added rinsed well black beans
• 1 8.8-ounce pouch brown rice, cooked
• 1 15-ounce can no-sugar-added sweet potatoes or yams in light syrup. Or substitute frozen sweet potatoes (cooked or softened).
• 1 large egg white
• 1/2 teaspoon ground cumin
• 1/4 teaspoon salt*
• 1/4 teaspoon ground black pepper
• 1/2 cup whole-wheat or plain panko (Japanese-style breadcrumbs)
• 1 tablespoon canola or corn oil and 1 tablespoon canola or corn oil, divided use

Mustard Potato Salad

• 1 1/2 pounds potatoes, such as new or red potatoes, cut into bite-size pieces
• 2 tablespoons canola or corn oil
• 1 1/2 tablespoons Dijon mustard (lowest sodium available)
• 1 tablespoon white vinegar
• 1/4 teaspoon ground black pepper
• 1/8 teaspoon salt*
• 2 medium green onions, finely chopped
• 1 1/2 cups chopped fresh parsley

*Or salt substitute if appropriate; adjust according to specific dietary needs and your health care provider’s instructions.

Directions

Black Bean Burgers

1. In medium bowl, stir together 1/2 cup rinsed well beans and 1 cup rice. Set aside.
2. In a food processor or blender, process the remaining beans and remaining rice, sweet potatoes, egg white, cumin, salt and pepper for 30 seconds to 1 minute.
3. Transfer the bean mixture to the bowl with the reserved beans and rice. Stir in the panko until well combined. Form into 6 patties.
4. In a medium nonstick skillet, heat 1 tablespoon oil over medium-high heat, swirling to coat the bottom. Cook half of the patties for 4 minutes on both sides, or until slightly browned. Repeat with the remaining 1 tablespoon oil and patties.

Mustard Potato Salad

1. Fill a medium heavy-duty pot three-fourths full with water. Add the potatoes.
2. Bring to a boil over high heat. Boil for 8 to 10 minutes, or until the potatoes are fork tender. Drain in a colander. Run under cold water to cool. Drain well.
3. In a large bowl, whisk together the oil, mustard, vinegar, pepper, and salt. Gently stir in the potatoes, green onions and parsley, tossing to coat. Serve with the burgers.

Serves 6 | Serving size:1 burger and 1 1/3 cups potato salad

Cooking Tips

• Before working with a wet food mixture that needs to be formed into patties or a loaf, such as burgers or a meatloaf, run your hands under cold water to prevent the mixture from sticking to your hands.
• Waxy potatoes, such as new potatoes or red potatoes, hold their shape best among the potato varieties, making them ideal for cold dishes like potato salad.

Keep it Healthy: Feeling creative? Experiment substituting different whole grains, such as couscous or quinoa, for the brown rice in these burgers. Also try using other legumes, such as kidney beans or cannellini beans, to replace the black beans in this recipe.

Nutritional Analysis (per serving): Calories 374, Total Fat 10.5 g (Saturated Fat 1.0 g, Trans Fat 0.0 g, Polyunsaturated Fat 3.0 g, Monounsaturated Fat 6.0 g), Cholesterol 0 mg, Sodium 280 mg, Carbohydrates 61 g, Fiber 9 g, Sugars 7 g, Protein 10 g.

Dietary Exchanges: 4 starch, 2 fat, 1 lean meat

Johns Hopkins Medicine is a proud local sponsor of the American Heart Association, Greater Maryland Region.