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Bean & Oat Burgers

Two Stars Guiding Stars

  • Servings:

    8 (120 g) as an appetizer

  • Prep Time:

    30 minutes

  • Cook Time:

    0 minutes

Ingredients

A delight whether or not you're a vegetarian, proteins and whole grain pair for a satisfying and tasty meal. Serve these burgers on whole-grain buns with tomato slices and salsa or your favorite condiment.  
1 Tbsp. olive oil
1 onion, finely chopped
4 cloves garlic, minced
1 carrot, grated
1 1/2 tsp. chili powder
1 tsp. cumin
1 (15 oz.) can pinto beans, rinsed and drained
1 (15 oz.) can black beans, rinsed and drained
1 1/2 cups quick-cooking oats
2 Tbsp. Dijon mustard
2 Tbsp. reduced-sodium soy sauce
1/4 tsp. pepper
Bean & Oat Burgers

Directions

1. Heat oil in a large skillet. Saute onion and garlic until fragrant (2 minutes). Stir in carrot, chili powder, and cumin and cook until carrot is tender (3-5 minutes). Remove from heat and set aside.
2. In a large bowl, mash beans. Stir in oats. Add remaining ingredients and carrot mixture. Mix well. Shape into 8 patties.
3. Coat a skillet with cooking spray. Cook patties, covered, over medium heat until heated through and golden brown (4-5 minutes per side).

Nutrition

Nutritional Facts
Servings 8 (120 g)
Base Nutrients
Calories 160 kcal (8%)
Calories from Fat 30 kcal (0%)
Total Fat 3 g (5%)
Saturated Fat 1 g (3%)
Cholesterol 0 mg (0%)
Sodium 387 mg (16%)
Total Carbohydrates 25 g (8%)
Dietary Fiber 6 g (26%)
Protein 7 g (12%)
Vitamins
Vitamin A n/a
Vitamin C 3 mg (4%)
Minerals
Calcium 49 mg (4%)
Iron 2 mg (12%)
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