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Bean Burgers

0

  • Makes24 to 24 servings

Ingredients

  • 3 cups cooked kidney beans, adzuki beans, mung beans or chickpeas (if using canned, drain and rinse)

  • 1 small onion, finely chopped

  • 2 carrots, peeled and chopped

  • 1 garlic clove, finely chopped

  • 1 handful chopped parsley, or cilantro

  • 1 1/2 cups whole wheat, rice, kamut or spelt bread crumbs, (or 1/2 cup ground seeds, if preferred)

  • 1 or 2 eggs, (depending on size), lightly beaten

  • 1 tbsp olive oil

Instructions

  • In a large bowl, using a hand blender, mash beans. Add onion, carrots, garlic, parsley and bread crumbs and stir. Add egg and stir again.

  • Chill for up to 1 hour before forming into patties or sausage shapes - smaller ones for the kids, larger ones for mom and dad. Brush with oil and cook in a frying pan, or griddle, on medium heat until brown.

  • In 1 burger: 60 calories, 2.6 g protein, 1.3 g fat, 9.5 g carbohydrates, 2.1 g dietary fibre, 25 mg calcium

This article was originally published on Apr 01, 2009

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