Veggie-Bean Burgers

Name: Veggie-Bean Burgers
Cuisine: American
Ingredients: 1 tablespoon ground flax seeds; 2 1/2 tablespoons water; 1/2 medium onion, finely chopped; 3 cloves garlic, minced; 1 small carrot, grated; 1 teaspoon cumin; 1 teaspoon chili powder; 1/2 teaspoon garlic powder; 1/4 teaspoon paprika; 1/4 teaspoon black pepper; 1 1/2 cups cooked or 1 (15 ounce) can no-salt-added or low sodium red kidney beans, drained; 1/4 cup finely chopped kale; 1-2 tablespoons rolled oats, if needed to adjust consistency

6 steps

These tasty burgers hold together with the help of a flax egg (ground flax seeds mixed with water). Serve them piled with sliced onion, avocado, tomato and lots of leafy greens.

Updated at: Thu, 17 Aug 2023 10:38:57 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories59.2 kcal (3%)

Total Fat1.4 g (2%)

Carbs11.4 g (4%)

Sugars5 g (6%)

Protein2.6 g (5%)

Sodium41.7 mg (2%)

Fiber3.3 g (12%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

1 tablespoonground flax seeds

2 ½ tablespoonswater

0.5onion

medium, finely chopped

1 teaspooncumin

1 teaspoonchili powder

½ teaspoongarlic powder

¼ teaspoonpaprika

¼ teaspoonblack pepper

15 ouncecan no-salt-added red kidney beans

cooked, or low sodium, drained

¼ cupkale

finely chopped

1 tablespoonsrolled oats

if needed to adjust consistency

Instructions

Step 1

Preheat oven to 350 degrees F. Combine flax seeds and water in a small bowl and let stand for 10 minutes.

Step 2

Heat 2-3 tablespoons water in a saute pan and water saute the onion, garlic and carrot until the onions are translucent and the carrots begin to soften. Transfer to a large bowl and stir in the spices.

Step 3

Partially mash the beans with a fork or pulse in a food processor. Add to the vegetables and spices. Stir in the flax and water mixture and the kale.

Step 4

Form into 4 burgers and place on a baking pan lined with parchment paper. (If mixture is too wet, rolled oats may be added to adjust consistency) Bake for 15 minutes, carefully flip and bake for another 10 minutes or until lightly browned.

Step 5

To grill, coat grill rack with cooking spray or olive oil. Heat the grill and grill burgers for 2-3 minutes on each side or until heated through but not browned or charred.

Step 6

If desired, serve on a small 100% whole grain roll or pita with sliced onion, avocado, tomato and lettuce.

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