Pan Fried Turkey & White Bean Burgers
Savour the unique blend of flavours in our Turkey & White Bean Burgers, a diabetes-friendly recipe that combines lean turkey with fiber-rich white beans for a moist and delicious alternative to traditional burgers. Perfect for a nutritious meal, these burgers offer a low-fat, high-protein option that can be enjoyed on a bun or wrapped in a lettuce leaf for a lower-carb delight.
Servings: 4 Patties
Calories: 174.8kcal
Ingredients
- ½ cup white beans canned, rinsed and drained
- 1 tbsp olive oil
- ½ clove garlic minced
- 2 tbsp red bell pepper finely diced
- 3 tbsp breadcrumbs
- 1½ tsp Worcestershire sauce
- 1 egg large
- 1 tbsp chives or green onions, thinly sliced
- ½ lb. turkey ground
- ¼ tsp salt
- 1/8 tsp pepper
- oil spray
Instructions
- Combine the white beans, olive oil, and the garlic in a large bowl. Using a fork, lightly mash the beans and then mix them with the oil and garlic until blended.½ cup white beans, 1 tbsp olive oil, ½ clove garlic
- Add the red pepper, breadcrumbs, Worcestershire sauce, egg, and chives. Mix until blended.2 tbsp red bell pepper, 3 tbsp breadcrumbs, 1½ tsp Worcestershire sauce, 1 egg, 1 tbsp chives
- Crumble the ground turkey and add it to the bowl, along with salt and a generous amount of pepper.½ lb. turkey, ¼ tsp salt, 1/8 tsp pepper
- Gently mix with a fork or your hands until just blended; don’t over mix or the burgers will be tough.
- Shape the meat into four patties about 3-inches in diameter and ¾ inch thick (about 4oz. each).
- Heat a large nonstick skillet over medium heat, spray with non-stick oil spray. Cook the bottoms until browned, 4-5 mins.oil spray
- Flip the burgers and continue cooking until they are firm to the touch, about another 5-8 mins.
- Alternatively, you can grill them.
Cooking Tips
- Bean Consistency: Ensure the beans are mashed well but not pureed to maintain some texture in the burger patties.
- Avoid Overmixing: Mix the ingredients until just combined to keep the patties tender and moist.
- Cooking Variations: These burgers can be pan-fried as described, grilled outdoors for a smoky flavor, or even baked in the oven for a healthier option.
Nutrition
Nutrition Facts
Pan Fried Turkey & White Bean Burgers
Amount per Serving
Calories
174.8
% Daily Value*
Fat
6.1
g
9
%
Saturated Fat
1.2
g
8
%
Trans Fat
0.01
g
Cholesterol
72.1
mg
24
%
Sodium
275.7
mg
12
%
Potassium
355.1
mg
10
%
Carbohydrates
12
g
4
%
Fiber
1.9
g
8
%
Sugar
1
g
1
%
Protein
18
g
36
%
Vitamin C
6.8
mg
8
%
Vitamin D
0.4
µg
3
%
Calcium
46.2
mg
5
%
Iron
2
mg
11
%
Magnesium
36.5
mg
9
%
Zinc
1.6
mg
11
%
Folic Acid
6.2
µg
* Percent Daily Values are based on a 2000 calorie diet.