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Bean and Oat Burgers

Makes 8 patties

Serve these burgers on whole-grain buns with tomato slices and salsa or your favorite low-fat condiment.

1 large onion, finely chopped
1/4 teaspoon black pepper
1 tablespoon ketchup
2 tablespoons reduced-sodium tamari
2 tablespoons Dijon mustard
1 1/2 cups quick-cooking oats
1 15-ounce can black beans, drained
1 15-ounce can pinto beans, drained
1 teaspoon ground cumin
1 1/2 teaspoons chili powder
1 medium carrot, grated
1 tablespoon olive oil
4 garlic cloves, minced
cooking spray

In a large skillet, sauté onion and garlic in oil for 2 minutes. Stir in carrot, chili powder, and cumin and cook 2 minutes longer, or until carrot is tender. Remove from heat and set aside.

In a large bowl, mash pinto beans and black beans. Stir in oats. Add mustard, tamari, ketchup, and black pepper. Combine with carrot mixture. Mix well. Shape into 8 patties. Coat a skillet with cooking spray. Cook patties, covered, over medium heat for 4 to 5 minutes on each side, or until heated through.

Per patty:

  • Calories: 197
  • Fat: 3.6 g
  • Saturated Fat: 0.5 g
  • Calories from Fat: 15.6%
  • Cholesterol: 0 mg
  • Protein: 9.1 g
  • Carbohydrates: 33.3 g
  • Sugar: 2 g
  • Fiber: 9.4 g
  • Sodium: 455 mg
  • Calcium: 65 mg
  • Iron: 2.8 mg
  • Vitamin C: 3.1 mg
  • Beta Carotene: 684 mcg
  • Vitamin E: 0.9 mg

Source: former The Cancer Project cooking instructor, Julie Wimmer