Serving size: 1 burger ⋅ Adapted from The American Heart Association

  • Cooking spray
  • 1 15.5-ounce can of no-salt-added cannellini beans, rinsed and drained
  • 1 medium avocado, halved, and 1/2 medium avocado, cut into 5 slices
  • 1 large egg
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika OR 1 teaspoon sweet paprika
  • 1 teaspoon salt-free chili powder
  • 1/2 teaspoon ground cumin
  • 1/8 teaspoon pepper (freshly ground preferred)
  • 1 cup cooked quinoa
  • 1/4 cup fat-free or low-fat mayonnaise
  • 1 1/2 teaspoons hot chili sauce (sriracha preferred)
  • 5 whole-wheat hamburger buns (lowest sodium available)
  • 2 medium tomatoes, sliced
  • 10 lettuce leaves
  • 10 slices red onion (optional)
  1. Preheat the oven to 375°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
  2. Put the beans in a medium bowl. Using a potato masher, mash them well. Add one-half of the whole avocado. Mash well. Add the egg, garlic powder, paprika, chili powder, cumin, and pepper, stirring well to combine.
  3. Dice the remaining half of the whole avocado. Gently fold it and the quinoa into the bean mixture.
  4. Using your hands, form the bean mixture into five patties. Place the patties on the baking sheet. Bake for 30 minutes, or until browned.
  5. Meanwhile, in a small bowl, whisk together the mayonnaise and chili sauce.
  6. Toast the buns.
  7. Place the burger patties on the bottom buns. Spread the patties with the mayo mixture. Top with, in order, the tomato slices, lettuce, onion slices, and the remaining avocado slices. Put the top buns on the burgers.