Black Bean Burgers and Potato Salad

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Prep Time: 10 mins | Cook Time: 20 mins | Serves: 6

Ingredients

• 1 1/2 lbs potatoes, like new potatoes or red potatoes

• 2 Tbsp canola oil

• 1 1/2 Tbsp Dijon mustard

• 1 Tbsp white vinegar

• 1/4 tsp ground black pepper

• 1/8 tsp salt

• 2 green onion or scallions, finely chopped

• 1 1/2 c fresh parsley, chopped

• 15.5 oz can, low-sodium black beans, rinsed and drained

• 8.8 oz packaged, cooked brown rice

• 15 oz can sweet potatoes or yams in light syrup

• 1 egg white

• 1/2 tsp ground cumin

• 1/4 tsp salt

• 1/4 tsp ground black pepper

• 1/2 c whole-wheat panko breadcrumbs

• 2 Tbsp canola oil, divided

Directions

For the Mustard Potato Salad:

1. Fill a medium heavy-duty pot three-fourths full with water. Cut the potatoes evenly into bite-sized pieces and add into the water.

2. Place pot over high heat and bring to a boil. Once boiling, let cook until potatoes are fork-tender, about 8 to 10 minutes depending on size. Drain in a colander and run cold water over the potatoes to cool.

3. In a large bowl, add oil, mustard, vinegar, pepper, and salt. Whisk together to combine with a fork. Add potatoes, chopped scallions, and chopped parsley. Toss to combine potatoes in dressing. Reserve until black bean burgers are done.

For the Black Bean Burgers:

1. Into a medium bowl, add ½ cup black beans and 1 cup brown rice. It may be easier to microwave the rice for 30 to 60 seconds so it sticks together less and can be measured. Reserve.

2. Add remaining beans and brown rice into the bowl of a food processor, along with canned sweet potatoes/ yams, egg white, cumin, salt, and pepper. Pulse the mixture until smooth, 30 seconds to 1 minute.

3. Transfer puree to the reserved bowl with whole beans and rice. Add breadcrumbs and stir until mixture is combined. Form into 6 patties and place onto a plate.

4. Warm 1 tablespoon oil in a medium nonstick sauté pan or skillet over medium-high heat. Carefully add 3 of the fragile patties into the pan; cook until slightly browned on each side, 4 minutes per side. Repeat with remaining oil and patties.

5. Serve black bean burgers with potato salad.

Notes

• 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.

• 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.

• 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.

Nutrition: (per 1 burger and 1 1/3c potato salad) Calories: 374 kcals | Total Fat: 10.5 g | Sat Fat: 1 g | Sodium: 280 mg | Carb: 61 g | Fiber: 9 g | Protein: 10 g | Sugars: 7 g.

In the Kitchen | April 2020 | Recipe copyright 2018 American Heart Association
Basecamp Prevention + Wellness, Providence | providencebasecamp.org