Veggie-Bean Burgers

Name: Veggie-Bean Burgers
Yield: 4
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; Dr. Fuhrman's Ketchup or Nuttynaise, if desired

By: www.DrFuhrman.com

by 17 members

G - BOMBS

Category: Burgers, Pizza, Wraps and Chips

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.

Recipe
My Notes
Nutrition Facts
Ratings & Comments (9)

Serves 4

Ingredients

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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

Dr. Fuhrman's Ketchup or Nuttynaise, if desired

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.

To grill, coat grill rack with cooking spray or olive oil. Heat the grill and grill burgers for 2-3 minutes on each side or until heated through but not browned or charred.

Can be served on a small 100% whole grain roll or pita with sliced onion, avocado, tomato and lettuce. Top with a no-salt, no-sugar ketchup or Dr. Fuhrman's Nuttynaise.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 4

Per Serving:

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

My Rating:
(click on a star to select your rating)

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-ketchup, https://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!

LouCO

10/06/2019 11:45 AM

Rated this recipe:

Yes! This made it easy for my husband to give up his commercially made Boca burgers. And it was so simple to prepare. Nothing to be hesitant about.

jMike

09/12/2020 08:29 AM

Rated this recipe:

I followed the recipe since this was the first time I made it. They were very tasty. I was concerned about the cumin (I'm not a big fan), but after they were heated/baked, it was just perfect. They are filling and versatile. I used a thin flax/oat bran/wheat pita (Joseph's brand - very yummy), and dressed it like a meat burger - tomato, lettuce, onion, mustard, ketchup. Don't make them too big if you do this - they are very filling. Also, a SAD friend who ate with me said it was a bit dry (no lettuce and on a regular bun). I did not find it to be dry. I think you could heat without flipping and then just 'slide' it into the prepared pita pocket. I will make these again.

whoster69

10/14/2020 09:17 PM

Rated this recipe:

We had Veggie-Bean Burgers for dinner tonight. There weren't terrible, but aren't my favorite healthy fake burger. They tasted too much like beans and were too squishy. They needed more flavors and some better texture. I would rate them a 3 out of 5.

vaporz replies:

09/24/2023 07:46 PM

Rated this recipe:

'Fake' burger??? You must be a SAD eater.

Jules

04/25/2021 10:32 PM

Rated this recipe:

I made the recipe as listed except used liquid from draining the beans (per Eat for Life book). It was more than 2 1/2 Tbsp so added more oatmeal. The burgers were delicious and much more moist than others that I've fixed. I definitely recommend!

RandaVen

10/03/2021 01:16 PM

Rated this recipe:

Absolutely delicious!

DianeMB

04/26/2023 03:13 PM

Rated this recipe: (no rating)

I'm disappointed as I've made these before and according to my notes, they were great. But today they were just a mushy mess! I don't know what I've done wrong. I did add the oats but after the burgers were formed. Maybe that was it. ??‍??

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Veggie-Bean Burgers

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