Sunny Bean Burgers
No excuses! These bean burgers are so easy, who needs to go through the drive-through? Serve them with with sliced tomato, red onion and avocado.
1/4 cup sunflower seeds
2 cups cooked kidney or pinto beans or canned no-salt-added or low- sodium kidney beans, drained
1/2 cup minced onion
1 tablespoon old fashioned rolled oats
1/2 teaspoon chili powder
Preheat the oven to 350 degrees. Lightly oil a baking sheet with a little olive oil on a paper towel.
Chop the sunflower seeds in a food processor or with a hand chopper. Mash the beans in the food processor or with a potato masher and mix with the sunflower seeds. Mix in the remaining ingredients and form into four patties.
Place the patties on the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to re-form the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes.
If desired, these may also be done on the grill. Place on a hot, lightly oiled grill over medium-low heat and cook for 6-8 minutes per side until heated through and lightly browned.
Calories 184; Protein 10 g; Carbohydrates 27 g; Total Fat 5.1 g; Saturated Fat 0.5 g; Cholesterol 0 mg; Sodium 10 mg; Fiber 7.9 g; Beta-Carotene 95 ug; Vitamin C 4 mg; Calcium 39 mg; Iron 3.5 mg; Folate 140 ug; Magnesium 72 mg; Zinc 1.5 mg; Selenium 5.9 ug