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Quick Burgers

Ingredients
  Canned black beans 15 Ounce, drained, rinsed (1 Can)
  Ketchup 2 Tablespoon
  Yellow mustard 1 Tablespoon
  Granulated onion powder 1 Teaspoon
  Granulated garlic powder 1 Teaspoon
  Instant oats 1⁄3 Cup (5.33 tbs)
Directions

1. Preheat oven to 400°F.
2. Grease a cookie sheet or line with parchment paper and set aside.
3. In a mixing bowl, mash black beans with a fork until mostly pureed but with some half beans and bean parts left.
4. Stir in condiments and spices until well combined, then mix in oats.
5. Divide into 4 equal portions and shape into thin patties.
6. Bake for 10 minutes, carefully flip over, and bake for another 5 minutes, or until crusty on the outside.
7. Slap onto a bun with extra condiments and eat!

Nutritional Information (1 burger): 109 Calories, 0.5g Fat, 17.6g Carbohydrates, 3g Fiber, 2.2g Sugars, 5g Protein

This recipe was excerpted from Everyday Happy Herbivore. To purchase the book, visit www.amazon.com.

Recipe Summary

Cuisine: 
American
Course: 
Main Dish
Restriction: 
Vegetarian
Servings: 
4
Story
I developed these burgers in a hotel room: they’re quick, easy, and require very few ingredients. (In fact, except for the beans and a seasoning packet, I sourced all the ingredients from the complimentary “breakfast bar.”) I make these burgers any time I need a super-fast meal or I’m really low on ingredients.

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Nutrition Rank

Nutrition Facts

Serving size

Calories 132 Calories from Fat 9

% Daily Value*

Total Fat 0.89 g1.4%

Saturated Fat 0.16 g0.78%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 499.5 mg20.8%

Total Carbohydrates 25 g8.2%

Dietary Fiber 6.2 g24.7%

Sugars 3.4 g

Protein 7 g13.9%

Vitamin A 5.8% Vitamin C 0.77%

Calcium 21.2% Iron 7.2%

*Based on a 2000 Calorie diet

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Quick Burgers Recipe