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Basic Bean Burger
10 min prep time
15 min cook time
8servings
Recipe by
Jennifer Lamplough
Source
Diabetic Cooking Made Simple
Photo by
Adobe Stock
How to Make Basic Bean Burger
Looking for a tasty, protein-filled burger that's budget-friendly and perfect for Meatless Mondays? This healthy take on the classic is less expensive, heart-healthy, and ready to go from items you probably already have in the pantry. For more Southwestern flavor with less carbs, serve each bean burger in lettuce wrap topped with 1 tablespoon salsa and an avocado slice. This also makes a great meatless filling for a taco or burrito. But if you want a more classic taste, serve on a whole grain bun with 1 slice of cheddar cheese, a large lettuce leaf, and a thick slice of tomato.
10 min prep time
15 min cook time
8servings
1 burger
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Step-By-Step Instructions:
- Add 1 1/2 cups of the beans to a large bowl with the onions. With a fork or potato masher, mash until mostly smooth (will be slightly chunky from onions). Note: If you have a food processor, you can blend until smooth then put in a bowl.
- Add the remaining beans, the cooked grain, egg, garlic powder, salt and pepper. Stir until well combined.
- Form bean mixture into 8, 1/2-inch thick patties.
- Add cooking spray to a non-stick skillet over medium heat. Add bean patties and cook about 2-3 minutes per side, until slightly brown. Work in batches if your pan is not big enough to hold all 8 burgers.
- Store in an airtight container in the refrigerator for up to 1 week or wrap individually in freezer bags or containers and freeze up to 6 months (freeze cooked burgers only, do not freeze the raw burgers).
Nutrition facts
8 Servings
-
Serving Size
1 burger
- Amount per serving Calories 140
-
Total Fat
1.5g
- Saturated Fat 0.4g
- Cholesterol 25mg
- Sodium 160mg
-
Total Carbohydrate
24g
- Dietary Fiber 6g
- Total Sugars 1g
- Protein 7g
- Potassium 330mg
- Phosphorous 135mg
Ingredients
canned beans (any type) (drained and rinsed)
2 15-ounce cans
yellow onion (minced)
1/2 cup
cooked whole grain such as brown rice, oatmeal, or quinoa
1 cup
eggs
1 large
garlic powder
1 tsp
salt
1/2 tsp
ground black pepper
1/2 tsp
nonstick cooking spray
1
Reviews & Ratings
Recommended
Not recommended
Also be aware that this is a messy recipe.