Bean Burgers
Makes 6 burgers
These burgers make a great summer meal with potato salad, corn on the cob, and watermelon.
1
cup
cooked garbanzo beans
1
cup
cooked brown rice
6
tablespoons
Tofu Mayo or other dairy- and egg-free mayonnaise substitute
1/2
cup
quick-cooking oats
1
celery stalk, finely chopped
1
small
onion, finely chopped
1
garlic clove, minced
2
tablespoons
reduced-sodium soy sauce
1
teaspoon
paprika
1/4
teaspoon
black pepper
1
vegetable oil spray
6
whole-wheat burger buns
6
tablespoons
stone-ground mustard
6
tablespoons
ketchup
6
tomato slices
6
red onion slices
6
lettuce leaves
Drain garbanzo beans and mash coarsely. Mix with brown rice, oats, celery, onion, garlic, soy sauce, paprika, and black pepper.
Form into six patties. Cook in a vegetable oil-sprayed non-stick skillet over medium heat until lightly browned on both sides.
Warm up the buns, then spread with Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, and ketchup. Place a burger patty on each bun then top each with a tomato slice, onion slice, lettuce leaf, and top bun.
Per burger
- Calories: 269
- Fat: 4.3 g
- Saturated Fat: 0.7 g
- Calories from Fat: 14.5%
- Cholesterol: 0 mg
- Protein: 11.3 g
- Carbohydrates: 49.6 g
- Sugar: 11.5 g
- Fiber: 8.3 g
- Sodium: 857 mg
- Calcium: 86 mg
- Iron: 3.5 mg
- Vitamin C: 8.2 mg
- Beta Carotene: 333 mcg
- Vitamin E: 0.8 mg
Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.
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