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
398ml can of refried beans
1/4 cup red onion, chopped finely
1/2 red pepper, chopped finely
1 medium carrot, shredded
1 cup bread crumbs
1/2 cup brown/wild rice blend (I just use an instant brown rice)
1 large egg
1/4 tsp garlic powder
1.5 tsp chili powder
1 tsp cumin
1/4 tsp cayenne pepper (optional)
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 lined cookie sheet.
4) Bake ~30 minutes, flipping patties half way. Allow to cool completely on the sheet. Then either freeze for future use or pan fry to re-heat.
Submitted by Brooke Bulloch, RD