Bean Healthy Burgers
2-15 oz can beans, drained and rinsed (black, white, or red beans, chickpeas, lentils)
4 carrots, grated (1 1/2 cups)
1 cup chopped onion
1/2 cup rolled oats
1/4 cup chopped fresh parsley
2 cloves garlic, chopped
1 Tbsp chili powder
1/2 tsp salt
black pepper to taste
4 Tbsp olive oil
8 whole wheat hamburger slider buns
Optional:
1 cup sautéed mushrooms and onions
4 oz Swiss cheese
Directions: In a food processor, pulse the beans, carrots, onion, oats, parsley, garlic, and spices for about 30 seconds, or until the mixture holds together. Be sure not to puree the mixture, we still want some texture in the burgers.
Shape the burgers into 8 patties. (You can now freeze them with freezer paper separating the patties, be sure to defrost them before cooking). Heat the oil in a nonstick skillet over medium heat and cook for about 4 minutes on each side, or until warmed through.
I like to add sautéed mushrooms and onions as well as a small amount of Swiss cheese to the patties while they are still on the stove. I then cover the pan and let the cheese melt.
I also serve the patties on whole wheat slider buns (toasting is optional of course) so I do not over-do the bread.
-I used this recipe for a TV piece, and the hosts were pleasantly surprised with the taste! Veggie/bean burgers don't have to be boring or bland 😉
Marina Bedrossian is a Northport, NY dietitian nutritionist who helps people with holistic nutrition solutions and food sensitivities. Visit this page to schedule an appointment and don’t forget to join the private Facebook group “Ingredients For Healthy Families” more information here.
What is the nutritional content, i.e., sodium, protein, etc.?
Thie recipe serves four burgers which are each approximately 300 Calories, 13 g fiber, 13 g protein, and 9 g fat (using whole wheat “Sandwich thins” for the bun). I do not have a sodium analysis on this recipe.