Bean & Oat Burgers
Ingredients
- 1 large onion, minced ⓘ
- 1 tbsp tomato ketchup ⓘ
- 2 tbsp tamari (can use soy sauce instead, but tamari is usually low sodium) ⓘ
- 2 tbsp Dijon mustard ⓘ
- 1 1/2 cups quick-cooking oats (I had regular rolled oats which I ran in the food processor for a minute) ⓘ
- 1/2 cup pinto beans
- 1/2 cup red or black beans ⓘ
- 1 tsp ground cumin ⓘ
- 1 1/2 teaspoons chili powder ⓘ
- 1 medium carrot, grated ⓘ
- 4 cloves garlic, very finely chopped
Instructions
- Cooking spray
- Soak for a few hours and then cook the pinto and red beans until tender.
- Heat a skillet and saute the onion and garlic with a tiny bit of salt for a few minutes until translucent but not brown.
- Add the carrot, chili powder, and cumin and cook a couple minutes or until carrot is tender. Turn off the heat and set aside.
- Mash the beans in a large bowl. Add the carrot mixture, mustard, ketchup, tamari and oats.
- Mix well and then shape the mixture into eight patties.
- Heat a nonstick or cast-iron skillet and coat with cooking spray.
- Cook patties over medium heat for four to five minutes on each side, or until golden brown. I like mine a little charred for extra flavor.
Nutrition & Diet Analysis (per serving)
440
kcal
22% DV
Protein
Fat
Carbs
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).