Basic Bean Burger

Basic Bean Burger
Source: Diabetic Cooking Made Simple. Recipe Credit: . Photo Credit: Adobe Stock.
Summary
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.
  • Prep time
    10 min
  • Cook time
    15 min
  • Servings
    8 Servings
  • Serving size
    1 burger
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 burger
  • Amount per serving Calories 140

  • Total Fat 1.5g
    • Saturated Fat 0g
    • Trans Fat 0g
  • Cholesterol 25mg
  • Sodium 160mg
  • Total Carbohydrate 24g
    • Dietary Fiber 6g
    • Total Sugars 1g
    • Added Sugars 0g
  • Protein 7g
  • Potassium 330mg
  • Phosphorus 135mg

Choices/Exchanges: 1 1/2 Starch, 1 Lean protein

Ingredients

Ingredients

  • ground black pepper
    1/2 tsp
  • salt
    1/2 tsp
  • canned beans (any type) (drained and rinsed)
    2 15-ounce cans
  • cooked brown rice, cooked oatmeal, or cooked quinoa
    1 cup
  • garlic powder
    1 tsp
  • eggs
    1 large
  • yellow onion (minced)
    1/2 cup
Directions

Directions

  1. 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).

  2. 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.

  3. Form bean mixture into 8, 1/2-inch thick patties.

  4. Add the remaining beans, the cooked starch, egg, garlic powder, salt and pepper. Stir until well combined.

  5. 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.

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