Alert

Published on August 20, 2018

Basic Vegetarian Bean Burger

Basic Vegetarian Bean Burger

Serves: 3

Total time: approx. 20 minutes


Ingredients

  • 1 (15.5 oz) can of low-sodium beans, drained and rinsed (reserve liquid!)
  • 1/4 cup finely chopped onion
  • 1 clove garlic, minced (about 1 tsp)
  • 1 egg (or use 1/4 cup reserved bean juice)
  • 1/4 cub bread crumbs (you can use wheat, plain, or GF bread)
  • 1 Tbl freshly chopped parsley (optional)
  • 1/2 tsp salt substitute seasoning such as Mrs. Dash®
  • 2 tsp oil

Instructions

  1. Using a food processor or potato masher, mash the beans
  2. Add in onion, garlic, egg or bean juice, bread crumbs, seasoning. Mix together
  3. Form into patties. If the mixture is too dry, add bean juice one Tbl at a time until it holds together
  4. Heat the oil in a non-stick skillet over medium heat. Cook patties until lightly browned, about 3 minutes per side

Variations

  • Use chick peas with 1 tsp cumin for a falafel burger. Top with a mixture of 1/2 cup plain Greek yogurt mixed with 2 Tbl minced cucumber, 2 Tbl minced onion, 1 tsp minced garlic, 2 tsp fresh mint or cilantro.
  • Use black beans and add in ½ tsp chili powder and ½ tsp cumin. Top with avocado slices and/or salsa for a Southwestern burger.

  • Use Cannellini beans and add in 1 Tbl fresh chopped basil. Top with mozzarella cheese, fresh tomato and balsamic vinegar for a Mediterranean burger.

Nutrition Facts per Serving (basic):

  • Calories: 210
  • Protein: 10g
  • Carbohydrate: 27g
  • Saturated Fat: 1g
  • Cholesterol: 71mg
  • Sodium: 340mg
  • Dietary Fiber: 8g
  • Fat: 7g
  • Trans fats: 0g

Source: Recipe courtest of Boston Medical Center

Register Today!

Visit our registration site to sign-up.

Register for Cooking Classes

Top