Spicy Bean Burgers

Posted in Weekday Meals / Vegetarian / Entrees / Vegetarian



Spicy Bean Burgers

It's BBQ season and while many of us enjoy a fresh beef or bison burger, I dare you to try this bean-based alternative! Full of fibre, folate, protein, and other nutrients, these patties are also leaner than their beef counterpart. I like the refried beans because they're already mashed up, saving time. They have a little more sodium than regular black or kidney beans, but this way you don't have to add any salt to the recipe. You can also find brands lower in sodium (and without the lard too), such as Eden Organic brand.

Preheat oven to 350 F

Ingredients

398ml can of refried beans

1/4 red onion, chopped finely

1/2 red pepper, chopped finely

2 medium carrots, shredded (optional)

1/2 cup bread crumbs

1/2 cup brown/wild rice blend (I enjoy Lundberg or Nuworld brands)

1 large egg

1/4 tsp garlic powder

1.5 tsp chili powder

1 tsp cumin

1/4 tsp cayenne pepper

 

Directions

1) Wash your hands well with warm, soapy water

2) Add all ingredients into a large bowl and mix together with your hands

3) Pat and shape into 8 medium-sized patties and place on a greased cookie sheet

4) Bake ~30 minutes, flipping patties half way. To cook on the BBQ, pre-cook in the oven and simply re-heat on the BBQ (either on tinfoil or oil the grill to prevent from sticking).

 

Nutrient Profile (per pattie): 158 calories, 6.5g fat, 16g carbohydrate, 3g fibre, 8.5g protein

 

Submitted by Brooke Bulloch, RD


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