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Veggie-Bean Burgers


Veggie-Bean Burgers

Serves: 4

Category: Burgers, Pizza, Wraps and Chips
Author: www.DrFuhrman.com
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Average Rating: 
Rated by: 9 members

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These tasty burgers hold together with the help of a flax egg (ground flax seeds mixed with water). Serve them piled with sliced onion, avocado, tomato and lots of leafy greens.

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Ingredients:

1 tablespoon ground flax seeds
2 1/2 tablespoons water
1/2 medium onion, finely chopped
3 cloves garlic, minced
1 small carrot, grated
1 teaspoon cumin
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon black pepper
1 1/2 cups cooked or 1 (15 ounce) can no-salt-added or low sodium red kidney beans, drained
1/4 cup finely chopped kale
1-2 tablespoons rolled oats, if needed to adjust consistency

Instructions:

Preheat oven to 350 degrees F. Combine flax seeds and water in a small bowl and let stand for 10 minutes.

Heat 2-3 tablespoons water in a saute pan and water saute the onion, garlic and carrot until the onions are translucent and the carrots begin to soften. Transfer to a large bowl and stir in the spices.

Partially mash the beans with a fork or pulse in a food processor. Add to the vegetables and spices. Stir in the flax and water mixture and the kale. Form into 4 burgers and place on a baking pan lined with parchment paper. (If mixture is too wet, rolled oats may be added to adjust consistency)

Bake for 15 minutes, carefully flip and bake for another 10 minutes or until lightly browned.

If desired, serve on a small 100% whole grain roll or pita with sliced onion, avocado, tomato and lettuce.

Calories 116; Protein 7 g; Carbohydrates 20 g; Sugars 2 g; Total Fat 1.4 g; Saturated Fat 0.2 g; Cholesterol 0 mg; Sodium 26 mg; Fiber 6.5 g; Beta-Carotene 1566 ug; Vitamin C 8 mg; Calcium 49 mg; Iron 2.8 mg; Folate 95 ug; Magnesium 45 mg; Potassium 402 mg; Zinc 1 mg; Selenium 2 ug

Comments (3):

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vaporz

01/07/2018 06:40 PM

Rated this recipe:

Just delicious.  In lieu of a bun, I used Romaine lettuce and made a wrap.  Topped with https://www.drfuhrman.com/shop/products/4/organic-nutritarian-ketchuphttps://www.drfuhrman.com/shop/products/176/nuttynaise-spread-dressing, and finely sliced red onion. . .Did I mention it was delicious? 

Meg610

02/14/2018 05:23 PM

Rated this recipe: (no rating)

This was magnificent ~ tasty, hearty, loved it!   I still can't figure out how to add a rating, but it gets my 5-star, for sure!!  I also water-sauteed some mushrooms and put on top  with the nutty-mayo, ketchup, lettuce, tomato, avocado, and onion.  Yum!!

Ammy07

04/11/2018 06:42 PM

Rated this recipe:

I love this recipe.  It’s more flavorful than the other bean burgers which are also good.  Using 1 tablespoon rolled oats really tightens the burgers, but they are also quite delicious without adding oats (for those who cannot eat oats).  Used Meg610’s comment and added water sautéed mushrooms.  Best bean burger I’ve tasted.  We make them at least weekly and friends and family who do not follow Nutritarian menus loved them.  Love this recipe.  Hope you enjoy it too!