Sunny Bean Burgers
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.
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
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