Recipe adapted from diabetesfoodhub.org
Makes 8 burgers
Ingredients:
- 2 cans of beans (any type), drained and rinsed
- 1 small onion, minced (about ½ cup)
- 1 cup cooked whole grain such as brown rice, oatmeal, or quinoa
- 1 large egg
- 1 tsp garlic powder ½ tsp salt ½ tsp ground black pepper
- spray and cook
Method:
- Place 1½ cups of the beans and the onion into a large bowl, and mash them until mostly smooth. This works well in a food processor.
- Add the remaining beans, the cooked grain, egg, garlic powder, salt and pepper, and stir until well combined.
- Form bean mixture into 8 1cm thick patties.
- Spray a non-stick frying pan with spray and cook, and heat over medium heat.
- Add the bean patties and cook about 2-3 minutes per side, until slightly brown.
- Serve on a whole wheat roll with a slice of mozzarella or cheddar cheese, some lettuce, tomato and onion.
- Bean burgers can be stored in an airtight container in the refrigerator for up to 1 week, or wrapped individually in freezer bags or containers and frozen up to 6 months.
