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Veggie Bean Burgers

Written by: Kathryn Cassellius, MS, RDN, LDN

 

Prep Time: 25 minutes

Cook Time: 15 minutes

Makes: 6 burgers

Ingredients

2 teaspoons olive oil
1 cup chopped onion
4 garlic cloves, minced
½ cup grated carrots
1 teaspoon chili powder
½ teaspoon ground cumin
2,15.5 ounce no-salt-added black beans, drained and rinsed
2 tablespoons Dijon mustard
2 tablespoons soy sauce
2 tablespoons ketchup
2 tablespoons minced fresh parsley
1 ½ cups cooked brown rice
1 cup chopped mushrooms
Black pepper to taste
Pinch of cayenne pepper
1 teaspoon vegetable oil

Directions

  1. In a large skilled over medium heat, heat the 2 teaspoons of olive oil. Add the onion and garlic and cook, stirring until softened, about 5 to 7 minutes. Reduce the heat to low, add the grated carrots, chili powder, and cumin and cook for 5 minutes, stirring occasionally. Remove from the heat and let cool.
  2. In a large bowl, mash together the black beans, mustard, soy sauce, ketchup and parsley. Stir in the onion and carrot mixture. Add the cooked brown rice and chopped mushrooms, stirring to combine. Season with salt, pepper, and cayenne pepper.
  3. Form the mixture into six patties. Heat the 1 teaspoon of vegetable oil in a nonstick skillet. Add the burgers and cook over medium-low heat, for 5 to 8 minutes per side, until browned and crisp.
  4. Serve topped with caramelized onion, salsa, tomato or other desired toppings

Nutritional Information:

Serving Size: 1 burger

Calories: 241, Fat: 3g, Protein: 12g, Carbohydrates: 42g, Fiber: 12g, Sodium: 362mg

Nutrition Tip:

If you’re looking for an option for meatless Monday, add this to your meal plan for the week! Black beans are an inexpensive source of protein, fiber, and iron. Serve these black bean burgers on a whole wheat bun with a side salad or roasted vegetables for a well-balanced, easy meal to serve on the weeknights.

Adapted from: https://www.browneyedbaker.com/veggie-bean-burger-sweet-potato-fries/

 

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Categories: Healthy Living,  Nutrition,  Recipes
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