Beans are a fantastic food. Full of fiber, protein and good carbs. Every now and then I like a bean burger. Problem is, I hate the stuff in the supermarkets. Well, after going through 100’s of recipes, I finally just developed my own through a combination of several recipes with my own twist. The result…….A big satisfying, spicy bean burger that will leave you not missing beef at all!!!! OK….let’s get to it!
Here’s what you need:
- one can black beans drained
- one can white cannelli beans drained
- 1 cup grated carrots
- 1 onion chopped
- 1 TBS garlic
- 1/2 cup rolled oats
- 1 .5 TBS chili powder
- 1 TBS cayenne red pepper
- 1 tsp salt
- pinch of pepper
- 3 TBS olive oil
- 1/2 pound spinach
- 1/4 cup crumbled feta cheese
- sliced tomato for garnish (optional)
- dijon mustard (optional)
- 4 whole grain buns or better yet, 4 whole grain chibatta rolls
Here’s what to do:
Put beans, carrots, onion, oats, garlic, salt, pepper, chili powder and cayenne in food processor and pulse until well combined but not an actual puree. If it doesn’t hold together well (give it a pinch to see if it holds), then add a TBS of water and continue to pulse. Once mixed, place in refrigerator and move to the next step.
- While the mixture is chilling in the fridge, saute your spinach in a table spoon of olive oils until wilted. Set aside.
- Take out your bean mixture and shape into roughly 1 inch thick patties (should get 4 burgers out of this mixture).
- Heat some olive oil in non-stick skillet over medium heat.
- cook around 4-5 minutes, carefully turn them and cook 4-5 minutes on other side. You want to make sure the are browned and crispy.
- Top with a sprinkle of feta cheese
- Place a little of that sauted spinach on top of the feta.
- To serve, add sliced tomatoes, lettuce and dijon mustard if desired. Serve on whole grain buns or whole grain chiabatta rolls if desired.
If you’re looking to watch calories or carbs, you may want to skip the buns!
Without bun: 270 calories protein-14 grams carbs-44 grams fat-3 PER BURGER!