D's Bean and Veggie Burgers
- Number of Servings: 8
Ingredients
Bean and Oats Burgers(Adapted from NutritionMD) (I got it from Holycowvegan)Ingredients1 large onion, minced1 tbsp tomato ketchup2 tbsp tamari (can use soy sauce instead, but tamari is usually low sodium)2 tbsp Dijon mustard 1 1/2 cups quick-cooking oats (I had regular rolled oats which I ran in the food processor for a minute)1/2 cup pinto beans1/2 cup red or black beans1 tsp ground cumin 1 1/2 teaspoons chili powder 1 medium carrot, grated 4 cloves garlic, very finely choppedCooking spray
Soak for a few hours and then cook the pinto and red beans until tender.
Heat a skillet and saute the onion and garlic with a tiny bit of salt for a few minutes until translucent but not brown.
Add the carrot, chili powder, and cumin and cook a couple minutes or until carrot is tender. Turn off the heat and set aside.
Mash the beans in a large bowl. Add the carrot mixture, mustard, ketchup, tamari and oats.
Mix well and then shape the mixture into eight patties.
Heat a nonstick or cast-iron skillet and coat with cooking spray.
Cook patties over medium heat for four to five minutes on each side, or until golden brown. I like mine a little charred for extra flavor.
Serving Size: Makes 8 medium burgers
Number of Servings: 8
Recipe submitted by SparkPeople user TROYALLEN26.
Heat a skillet and saute the onion and garlic with a tiny bit of salt for a few minutes until translucent but not brown.
Add the carrot, chili powder, and cumin and cook a couple minutes or until carrot is tender. Turn off the heat and set aside.
Mash the beans in a large bowl. Add the carrot mixture, mustard, ketchup, tamari and oats.
Mix well and then shape the mixture into eight patties.
Heat a nonstick or cast-iron skillet and coat with cooking spray.
Cook patties over medium heat for four to five minutes on each side, or until golden brown. I like mine a little charred for extra flavor.
Serving Size: Makes 8 medium burgers
Number of Servings: 8
Recipe submitted by SparkPeople user TROYALLEN26.
Nutritional Info Amount Per Serving
- Calories: 105.9
- Total Fat: 1.3 g
- Cholesterol: 0.0 mg
- Sodium: 367.1 mg
- Total Carbs: 19.1 g
- Dietary Fiber: 4.0 g
- Protein: 4.3 g
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