Black Bean Burgers
Makes 6-8 patties
1 15-ounce can black beans (or 1 1/2 cups if cooking from scratch), rinsed and drained
1/2 cup quick-cooking rolled oats (not instant)
1/2 cup whole-wheat bread crumbs
4 tablespoons finely chopped onions
4 tablespoons finely chopped carrots
4 tablespoons finely chopped mushrooms
2 garlic cloves, minced
2 teaspoons nutritional yeast
1 teaspoon ground cumin
1 tablespoon soy sauce
1 tablespoon vegetarian Worcestershire sauce
1 teaspoon liquid smoke
1/4 teaspoon cayenne pepper
salt, to taste
black pepper, to taste
1. Mash beans with fork or potato masher, leaving some texture. Add all remaining ingredients and mix with your hands. It will be very thick. Form into 6 to 8 patties.
2. Lightly spray a frying pan with nonstick spray or wipe lightly with oil. On medium high-heat, brown patties on both sides.
Nutrition Information | Per serving (1 patty)
calories: 186; fat: 1.4 g; saturated fat: 0.2 g; calories from fat: 6.1%; cholesterol: 0 mg; protein: 10.3 g; carbohydrates: 34.3 g; sugar: 1.6 g; fiber: 11.7 g; sodium: 288 mg; calcium: 87 mg; iron: 3.3 mg; vitamin C: 2 mg; beta-carotene: 428 mcg; vitamin E: 0.1 mg
Found: Food for Life instructor Delisa Renideo of www.yestolife.info.