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Sunny Bean Burgers

Sunny Bean Burgers

Serves: 4

Category: Burgers, Pizza, Wraps and Chips
Tags: Quick and Easy

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Rated by: 111 members

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No excuses! These bean burgers are so easy, who needs to go through the drive-through? Serve them with sliced tomato, red onion and avocado.

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2 cups cooked or canned no-salt-added or low- sodium kidney or pinto beans, drained
1/4 cup sunflower seeds
1/2 cup minced onion
2 tablespoons low-sodium ketchup
1 tablespoon old fashioned rolled oats
1/2 teaspoon chili powder


Preheat the oven to 350 degrees F.

Mash the beans in the food processor or with the back of a fork and mix with the sunflower seeds. Mix in the remaining ingredients and form into four patties.

Place the patties on a parchment paper-lined or lightly-oiled 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 194; Protein 10 g; Carbohydrates 29 g; Sugars 3 g; Total Fat 5.2 g; Saturated Fat 0.5 g; Cholesterol 0 mg; Sodium 9 mg; Fiber 9.1 g; Beta-Carotene 95 ug; Vitamin C 3 mg; Calcium 53 mg; Iron 2.7 mg; Folate 172 ug; Magnesium 75 mg; Potassium 494 mg; Zinc 1.3 mg; Selenium 10.1 ug

Comments (58):



02/01/2006 08:34 PM

Rated this recipe:

Oh boy these bean burgers are GOOD! I used pinto beans and wheat germ in the recipe choices. At first I couldn't figure out why the instructions said to re-form the burger after it had already baked for 25 minutes. (I used my little toaster oven) But when it's re-shaped and cooked that additional 15 minutes the burgers seem to become more firm and toasty. I'm going to make the recipe again and freeze some for an easy future meal.


02/23/2006 06:02 PM

Rated this recipe:

YUMMY!!!! I used pinto and red beans and about 2 tbsp oatmeal because they were a little wetter than I thought they should be. THey will definately be made often!!


03/08/2006 08:55 PM

Rated this recipe:

I tried this recipe and WOW was it good. I used navy and red beans. I doubled the recipe in order to freeze the unused portion. I am glad that I did that because they are awesome. I did use one egg white and tvp. (1/2 cup) I recommend them to everyone.


04/10/2006 01:41 PM

Rated this recipe:

This recipe was choosen by Casinera for the 1st Cooking Buddies (April 2-8) “cook the same thing” event. These are quite good, I was glad I tripled the recipe so I had enough to freeze for later. I recommend to freeze the extras right away, as they tend to disappear quickly if you don’t! :)


04/10/2006 09:01 PM

Rated this recipe:

I also made this as part of the cooking buddies and was thrilled with the results. I highly suggest doubling the recipe. I used double the oatmeal too. I ended up with 10 fair sized burgers...mmmmm try these


07/04/2006 07:13 PM

Rated this recipe:

Very good. I felt guilty eating it.


09/04/2006 02:47 PM

Rated this recipe:

I used kidney beans and wheat germ, and didn't have much luck with re-forming the burgers. They just became dried out and crumbly, and fell apart too easily. The biggest disappointment with these burgers is the sodium. After I had the burgers in the oven, I noticed that the ketchup had 230 mg of sodium per tablespoon, and the recipe called for 2TBSP. The recipe made 4 burgers, and I was figuring on 2 burgers for each person, so thats 230 mg extra sodium for each person. The Southwest Organic Sunshine Burgers that are sold in the frozen section of the grocery store have 240 mg of sodium per 240 calorie burger, and they are out of this world. They are very convenient, and would be my first choice for burgers at this point, but still they are rather high in sodium, and not as filling as other food choices.
This comment was last edited on 09/04/2006 03:19 PM

Mawnstroe replies:

07/27/2017 09:42 AM

Rated this recipe:

The recipe calls for low-sodium ketchup, so it looks like you had a different kind of ketchup.  I found an organic, low-sodium ketchup in my grocery store with only 5mg of sodium in it per serving so the sodium is not a problem with this recipe if you follow the directions. :-)


11/05/2006 09:51 PM

Rated this recipe:

You can use low or no sodium ketchup, with about 5 mg or no sodium per tbs.


12/23/2006 10:48 AM

Rated this recipe:

We make this once a week and keep them on hand throughout the week to throw on top of some veggies or wrap in an Ezekial wrap with sprouts. YUMMY. I have found that the pink beans make moister burgers than the kidney...but we use whatever is on hand.


06/16/2007 10:16 AM

Rated this recipe:

We tried these (using the recipe posted on which calls for more sunflower seeds) last night. My two year old was grabbing the fork from me because I wasn't cutting it up fast enough for him! He loved them! I served them with tomato sauce and steamed broccoli (with cashew sauce). Delicious!


10/27/2007 08:55 PM

Rated this recipe:

I love these burgers and make them all the time in several variations. They work with any beans I throw at them. I nearly always double the batch so I can freeze half (I make 4 burgers for every 2 cups of beans). I also saute the onion first or use onion powder since I don't like raw onions. I use wheat germ rather than oatmeal in all versions because I think the oatmeal might make them more gummy. I never reform either (just cook 15 min each side and let set for a few minutes once they come out of the oven so they don't fall apart). My favorite variations include:
1) Red beans (not kidney) with tomato paste & cider vinegar instead of ketchup (or homemade ketchup if I've made some) - love this on an arugula salad
2) Black beans with salsa instead of ketchup, cilantro also added, sometimes I add corn too - love this on taco salad or in corn tortillas
3) I made falafel today - 12 baked from the two cups of garbanzos!! I used sesame seeds instead of the sunflower, lemon juice and tahini instead of the ketchup, parsley, roasted garlic, cumin and cayenne for the spices. Yum!
I even made a version with cannellini beans (the only beans they had in the house) for my relatives who are not ETL and they loved them. My 4 yr old niece asked me to make them again the next time I visited too!
I'm thinking about trying to make some "beanballs" to use with sauce as a meatball replacement. The only meat product I actually miss....
This comment was last edited on 10/27/2007 08:59 PM


07/09/2008 06:51 PM

Rated this recipe: (no rating)

This is one of my favorite receipes. I make it frequently. It is also good with black beans. Make sure you drain the can of liquid, it helps..
have fun


08/13/2008 09:41 PM

Rated this recipe:

I made these tonight and really enjoyed them! i love that there aren't a ton of ingredients and are quick and easy to prepare. i used tomato paste and apple cider vinegar instead of ketchup. i also added extra seasonings like garlic and salt free seasoning.

i will definitely be making these again!


08/27/2008 11:51 AM

Rated this recipe:

I loved these burgers! I made them according to the recipe exactly (using oats and a NO SALT ketchup). SO GOOD! They did not fall apart at all, even when I transferred the leftovers to a storage container.

Claudia - I used kidney beans as well, but used oats instead of wheat germ (maybe that will help). Also, there are NO SALT ketchups...that will bring that whopping "230 mg" of sodium down to ZERO.


01/30/2009 08:49 AM

Rated this recipe:

Our family had these this week. Everyone LOVED them! I used tomato paste in place of ketchup. And they were great. My family said I need to add this into our weekly menu. Yummy!


05/14/2009 12:11 PM

Rated this recipe:

Surprisingly easy to make and smelled so good while baking. Smelled a lot like you are making beef burgers.


05/26/2009 08:49 PM

Rated this recipe:

These are very good. I recommend making at least a double batch and freezing the extras, as they will be good to have on hand when everyone else is eating hamburgers and hot dogs this summer! I used low salt salsa instead of ketchup the second time I made these, and liked them much better. The ketchup gives a sweet flavor, while the salsa is more spicy.


09/05/2009 04:57 PM

Rated this recipe:

This is a great burger recipe. I added minced carrots and more seasonings to make it more spicy. So far it is my favorite vegge burger.


12/17/2010 07:56 PM

Rated this recipe: (no rating)

Easy to make and yummy! We used tomato paste instead of the ketchup and it worked well.


04/25/2011 05:49 PM

Rated this recipe:

This is our favorite bean burger!


05/03/2011 04:59 PM

Rated this recipe:

I have made many different bean burger recipes and this one is by far the best. I doesn't feel too "heavy" and it is easy to make. My 7-year-old daughter and I whipped them up in no time (substituting black beans for the red beans). They smelled amazing when they were cooking! I highly recommend.


07/06/2011 07:13 PM

Rated this recipe: (no rating)

I did one can of pinto & one can of black beans, with a jalapeno & red onion, they smell so good in the oven now!
This comment was last edited on 07/06/2011 07:14 PM


07/13/2011 11:02 AM

Rated this recipe:

These burgers are absolutely amazing! I was unsure of how they would turn out, especially when I flipped them and they started to fall apart. But once you got them on the bun with all the fixings, all 3 of my kids scarfed them down! Which is amazing because we gave just started the change over and my kids are uber picky. My 3 yo loved them just as much as my 12 and 14 yo!
I used pinto, black and white kidney beans and added mushroom to the mix. Perfecto!
This comment was last edited on 07/13/2011 11:03 AM


08/17/2011 12:36 AM

Rated this recipe:

Love these! I have made them with various beans and seasonings. They are one of my favorites.
This comment was last edited on 08/17/2011 12:36 AM

Alabama Rick

11/05/2011 06:55 PM

Rated this recipe:

Good guy food. Made them for a football game. It looks like beef in the food processor. Good in a pita shell.


01/08/2012 11:24 AM

Rated this recipe:

My wife and I are new to this life style diet. This was the 1st recipe we tried. WOW! we couldnt believe the flavor. it was a great meal and easy to make. A definite do over!


02/10/2012 07:59 PM

Rated this recipe:

Best veggie burger I've had.


05/01/2012 05:50 PM

Rated this recipe: (no rating)

Like someone else on this list, I felt cooking the burgers for 25 min at 350 was too much. Burgers got all crumbly and dry and I couldn't reform them. Next time I'll try the suggestion of 15 min on each side and no reforming. Good taste, in any case. Will try low salt salsa instead of sweet catsup next time too.


05/02/2012 10:53 AM

Rated this recipe:

Love these burgers! My first go around with these burgers I used pinto beans/kidney beans and old fashioned rolled oats. They tasted great however, I did not like the texture of the oats. After reading Lisa's comment I prepared these for dinner last night. I used all kidney beans and wheat germ rather than the oats. What a difference! My husband wants me to prepare them again for lunch. This time I am going to follow Lisa's recommendation and cook for 15 minutes on each side rather than 25 minutes/10 minutes as stated in the instructions.


07/28/2012 10:46 PM

Rated this recipe:

I just started ETL today and this was the second recipe I made. Wow....these really turned out good! I used dark red kidney beans. I think I will try pinto beans next time. I don't like raw onion so I used onion powder but not sure that was enough onion flavor. Next time I will cook the onion and then add to the mix. I made mine with rolled oates and didn't even know they were in there. The patties held together really well. I followed the suggestion to cook 15 min on each side and that was perfect. They didn't fall apart at all and didn't require any reshaping. Will definitely make these again!!!


11/15/2012 01:15 AM

Rated this recipe:

These have been one of my family's favorites for several years now. My 12 year old son asks for me to make these all the time. I lightly brown in a hot skillet on each side before transferring onto the baking sheet. Then cook on each side for about 10 minutes. They hold together great.
I'm excited to try the black bean/salsa and falafel versions Lisa posted above. They sound fantastic too!


11/29/2012 02:37 PM

Rated this recipe: (no rating)

I made this recipe for the first time and doubled it--and ended up making a bean loaf (meat loaf pan). After adding the onion to the cuisinart I over processed I think and the mixture was too watery to form burgers. I had also added a TBLS of extra ketchup and water. So I put it in a loaf pan, added seasoning on top and baked for close to an hour. So now we have nice slices and can reheat any amount we want. I will add more spices next time, but good with salsa, mustard, or ketchup. My husband put it in tortillas. Will make again.
This comment was last edited on 11/29/2012 02:38 PM


02/10/2013 07:15 PM

Rated this recipe:

I just made these and they are delicious! I'm only a month into E2L and quite bored with soups and salads so this is a welcome addition to my diet. Yum! I'll be making these often. (It's not letting me rate the burger, but I would give it 5 stars!)
This comment was last edited on 02/10/2013 07:15 PM


05/11/2013 07:31 PM

Rated this recipe:

I used kidney beans and oatmeal in mine. It was - OK...
They held together pretty well.
We are starting our 3rd month on ETL and I was pretty excited to see this recipe with all the positive ratings. But I think I need to be on ETL for another 4 or 5 months before these start to look good to me again. The only resemblance to a real burger is the shape. They are mushy and dry at the same time! I even made some no salt ketchup from scratch. That was disappointing too! I need to go back to the creamy soups again or the 3 bean chili to get in gear again.


07/14/2013 07:44 PM

Rated this recipe: (no rating)

Haven't tried these yet but looking forward to them. Just wanted to add a comment regarding some posts and the sodium content of the ketchup. I use Bionaturae Tomato Paste or Strained Tomatoes in place of ketchup. They are organic. Mixing a salt-free garlic herb blend with the Strained Tomatoes makes a great substitute for regular ketchup. I find cooking the strained tomatoes with the spice and just a bit of agave nectar for five or ten minutes and then cooling tastes the best. I make about a cup at a time and just keep in refrigerator and use like ketchup.


08/31/2013 08:32 PM

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These are delicious! I'm so glad I found this site!!!


09/17/2013 10:44 PM

Rated this recipe:

Fabulous! I used oat bran instead of oats. Didn't have to reform patties - just turned over after cooling a few minutes and cooked the extra 10 min.


12/17/2013 03:25 PM

Rated this recipe:

Quite yummy, my whole family loved them! I used kidney beans and oats, the burgers had a nice texture.


02/26/2014 05:14 AM

Rated this recipe: (no rating)

i havent tried them as yet. i have just joined up myself, but listening to all the comments, they sound yummy.


05/26/2014 10:49 AM

Rated this recipe:

Discovered this recipe late in the evening exhausted from a 'later than expected' :) family canoe trip. Can't rate online but would give Sunny Bean Burgers 5 stars DELICIOUS QUICK EASY FUN MEMORABLE!!!!! Making today for Memorial Day guests with Dr. Fuhrman's Patriotic Salad!


07/22/2014 08:15 PM

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I used navy beans and also added ground up mushrooms. These are delicious!


08/21/2014 09:07 PM

Rated this recipe:

I made these for the first time tonight. They are very simple to make but lacked flavor. I made them according to the recipe but added garlic powder too. I will make them again I'm sure but will add lots of Italian seasoning next time and form them into "meatballs" to be eaten with spaghetti, I think that would be much better.


10/11/2014 07:32 AM

Rated this recipe: (no rating)

If you have tried freezing them, do you cook them first or freeze the mixture to be cooked later?


11/18/2014 02:00 PM

Rated this recipe:

This is a really good basic recipe that lends to variations well. The one I like the best is a double batch with 1/2 small red beans and 1/2 black beans, oats, jalapenos, corn, along with adding some cilantro, garlic, onion, and a couple of mushrooms chopped finely in the food processor. For spices, I add some granulated garlic and onion for more depth of flavor, along with the chili powder. Smoked paprika or chipotle powder also goes well. I use tomato paste and a couple splashes of red wine vinegar instead of ketchup. If the mixture seems too sticky when I'm forming the patties, I add some garbanzo flour. If I want to make them completely grain-free, then I replace the oats with garbanzo flour and leave out the corn. When I form the patties, I first make a ball and compact it well, then flatten out slightly into a patty. Don't know if that helps them stay formed, but I don't have any trouble with them falling apart and don't reform them. The last few times, I've also added ground flax (about 2t per recipe, so 4t if doubling) and I love the consistency. They hold together great, and I don't have to reshape them at all, just flip after 25 min. The outside is cooked and the inside is moist, not dry and not gummy. My teenage son and his friends just pick them up and eat like cookies. They also loved them wrapped in lettuce leaves topped with fresh made guacamole. I've never had any left over to freeze, but I think they would reheat really well.


02/08/2015 02:50 PM

Rated this recipe:

These burgers were quite good! I think I would extend the second baking period a bit or up the oatmeal because they were a little mushy but we ate them all up. I will make them again and will double the recipe so that we have some leftovers.


04/25/2015 04:24 PM

Rated this recipe:

This is the same recipe in Dr.Furhman's book "Eat to Live," except there it's called "Simple Bean Burgers." But this one make much more sense, because the one in the book says it's for six people, which amounts to 1/3 cup of beans per person and very tiny burgers. Not knowing about this version till now, here's what I did, which was so delicious I must share it! It's a recipe for one person.
Water saute around 3 ounces of chopped onions and 2 or 3 ounces of chopped mushrooms. When vegetables are softened, (and good and hot), add them to a bowl that has 1/3 cup of kidney beans, sprinkling of chili powder, a teaspoon of Trader Joe's no-sodium cocktail sauce and 1 round teaspoon of sesame Tahini. The result looks like chili and tastes divine!


08/01/2015 10:54 PM

Rated this recipe: (no rating)

LOVE THESE BURGERS however, I had to laugh when I read they could be grilled. I did oil the aluminum foil pan but they stuck badly anyway and were very crumbly. When forming the patties they were very very wet and wouldn't hold together. I couldn't see any reason to cool them and reform then so I just let them bake. I like them with sliced onion on a bed of romaine with ketchup and mustard! They would be great on a bun but staying away from those!


08/02/2015 09:46 AM

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This is the second time I made these burgers. The first time, I used whole oats instead of grinding the oats. This time, I used wheat germ. They ended up being a little dry, so I'm going to try again. I like the idea of using mushrooms so I'll try that. How does everyone mash their beans? I'm using pinto beans and I used a fork, pastry creamer, and anything else I could think of to smash the beans. I didn't use my Vitamix because I was afraid of getting the beans stuck in the mixed.


10/04/2015 01:02 AM

Rated this recipe:

THESE ARE WONDERFUL. I did not need to reform them. I made them according to the recipe except I left half of the sun flower seeds whole. I will be trying some of the variations above soon.


10/19/2015 12:28 PM

Rated this recipe:

Can't believe I haven't rated this recipe yet! This is an awesome "base" bean burger recipe. You can do SO much with it. It can be a quick and easy meal or you can work it to your heart's content. My super-picky hubby LOVES these burgers. Today I am making half pinto, half kidney bean.


07/27/2017 09:45 AM

Rated this recipe:

I made these last night and they are not only my first official attempt at making bean burgers (I've had store or restaurant-made ones before) but they are also now my favorite burgers!  I can't believe it that I enjoyed these more than the traditional beef burger!  My stomach also didn't struggle digesting these and I got a lot of energy from them.  I've tried with sprouted grain buns last night and next time I will throw it in a whole-grain pita and give that a shot.  I served with some ketchup and mustard and I couldn't believe how good it was.  I do need to include more oatmeal, as mine were a bit too runny, but I'll figure it out.  I also liked all the suggestions for modification in the replies.  Thanks!


11/12/2017 05:38 PM

Rated this recipe:

Great burgers that are soft, hold together well and filling. Double or triple the recipe easily for greater quantities. 


07/10/2018 12:30 PM

Rated this recipe:

I made these for the first time today.  Love them!  I had a chili pepper to use up, so I substituted that for the chili powder.  If you like spicy, I highly recommend the substitution!  AND, they are soooo easy to whip up!



08/03/2018 07:18 PM

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Hi, when you freeze these do you cook them fully before freezing? Thank you!

Georges_Canard replies:

08/08/2018 04:19 PM

Rated this recipe: (no rating)

Yes, I bake as described in the recipe and freeze some of them.  This makes an easy and tasty meal.  One just has to heat the already cooked patties and add some accompaniments. 


08/08/2018 10:32 AM

Rated this recipe:

I make this all the time. Even non ETL friends love it. I found a great hack for making perfect shape burgers. Take the lid of your ball jar and put a piece of non-stick wrap in it. Push the burger in there as firmly as you can, and fill it all up. Turn it over, and pull up on the wrap to flip the burgers out where you want them on the pan. All burgers are the same size and shape. I think they also hold together better. Recently, I made a silly mistake. I was making my breakfast at the same time and threw the quarter cup of oatmeal into the burgers instead. I cooked them anyway, and of course they fell apart with so much oats, but I found it made the very best salad topping ever. Now I will make them both ways one for salad and and one for main dish.


11/13/2018 06:03 PM

Rated this recipe: (no rating)

This is an amazing recipe.  Quick easy and really yummy.  The flavor is the best.  I am making this a staple in our house.


03/22/2019 08:25 PM

Rated this recipe:

Wow! Just made these tonight for first time and used the exact ingredients. I did not reshape these after heating on one side. I just turned them over as others did and it worked beautifully. I recommend using parchment paper over a mason jar ring and shape them that way. My husband and 2 kids loved them. DEFINITELY AMAZING!!!! 


04/12/2019 06:51 PM

Rated this recipe:

How about making a flax egg mixture (3 Tbsp water, 1 Tbsp ground flax, let sit to thicken and add to mixture) to hold the burger together better. The flax also adds nutrients.