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 six 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 369; Protein 20 g; Carbohydrates 53 g; Total Fat 10.3 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 21 mg; Fiber 15.8 g; Beta-Carotene 191 ug; Vitamin C 8 mg; Calcium 77 mg; Iron 7 mg; Folate 279 ug; Magnesium 144 mg; Zinc 2.9 mg; Selenium 11.8 ug