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