Vegan Three Bean Sliders

Name: Vegan Three Bean Sliders
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: American
Ingredients: 15 ounce can reduced sodium kidney beans, rinsed and drained; 15 ounce can reduced sodium pinto beans, rinsed and drained; 15 ounce can reduced sodium white beans, rinsed and drained; 1/2 cup finely diced yellow onion; 1/2 cup ketchup, preferably without high fructose corn syrup; 2 tablespoons maple syrup; 1 tablespoon apple cider vinegar; 2 teaspoons yellow mustard; 1 teaspoon chili powder; 1/4 teaspoon garlic powder; 1/4 teaspoon allspice; 1/4 teaspoon celery seed; 1/8 teaspoon cayenne pepper (optional); Kosher salt and fresh ground black pepper to taste; 1/3 cup water; 1 teaspoon arrowroot powder or cornstarch; 20 Whole wheat slider rolls

5 steps

Prep:10minCook:10min

Updated at: Wed, 16 Aug 2023 23:59:06 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories378.4 kcal (19%)

Total Fat5.9 g (8%)

Carbs66.8 g (26%)

Sugars11.3 g (13%)

Protein17.2 g (34%)

Sodium842.8 mg (42%)

Fiber11.6 g (42%)

% Daily Values based on a 2,000 calorie diet

Ingredients

10 servings

15 ouncecan reduced sodium kidney beans

rinsed and drained

15 ouncecan reduced sodium pinto beans

rinsed and drained

15 ouncecan reduced sodium white beans

rinsed and drained

½ cupyellow onion

finely diced

½ cupketchup

preferably without high fructose corn syrup

2 tablespoonsmaple syrup

1 tablespoonapple cider vinegar

2 teaspoonsyellow mustard

1 teaspoonchili powder

¼ teaspoongarlic powder

¼ teaspoonallspice

¼ teaspooncelery seed

⅛ teaspooncayenne pepper

optional

kosher salt

to taste

fresh ground black pepper

to taste

⅓ cupwater

1 teaspoonarrowroot powder

or cornstarch

20whole wheat slider rolls

Instructions

Step 1

In a small bowl whisk together all of the ingredients minus the beans, onion and arrowroot powder.

Step 2

Heat a medium sized saucepan or pot over medium heat. Spray the bottom with cooking oil then add in the diced onion. Sauté 2-3 minutes then add in the beans and the sauce. Stir together until combined and bring to a simmer.

Step 3

In the same bowl that the sauce was in whisk together the arrowroot powder or cornstarch with a teaspoon of water until it's smooth. Pour it into the bean mixture and stir together until combined.

Step 4

Cover the pan with a lid and simmer over low heat for another 5-7 minutes or until the sauce has thickened and the beans are heated through.

Step 5

Taste for seasoning then serve on whole wheat or gluten-free slider rolls topped with dill pickle chips, lettuce and tomato.

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