- 1/2 ripe medium avocado, peeled and pitted
- 2 Tbsp canola mayonnaise 30 mL
- 1 Tbsp fresh lime juice 15 mL
- 1 Tbsp water 15 mL
- 1/4 cup chopped fresh cilantro leaves 60 mL
- 1 can (15 oz/426 mL) black beans, rinsed and drained
- 1/2 of (15 oz/426 mL) can kidney beans, rinsed and drained
- 1/2 cup finely chopped green bell pepper 125 mL
- 1/3 cup quick-cooking oats 75 mL
- 2 large egg whites
- 1 Tbsp canola oil 15 mL
- 1/8 - 1/4 tsp cayenne pepper .5 - 1 mL
- canola oil cooking spray
- 4 whole-wheat hamburger buns, split and toasted
- 1/4 cup thinly sliced red onion 60 mL
- 4 tomato slices
- 4 lettuce leaves
- 4 lime wedges (optional)
- Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
- Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
- Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
- To assemble, spoon 1 Tbsp (15 mL) canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
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Nutritional Information Per Serving:
Fat: 12 grams
Saturated Fat: 1.8 grams
Fiber: 10 grams
Sodium: 785 milligrams
Protein: 19 grams
Carbohydrates: 33 grams
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo