Where’s-the-beef bean burgers

Preparation time: 15 minutes
Standing time: 15 minutes
Cooking time: 4–6 minutes

 

1 can (15 ounces) pinto beans, rinsed and drained
1/2 15-ounce can black beans, rinsed and drained
1/2 cup uncooked quick-cooking oats
1/4 cup liquid egg substitute
1/4 cup no-salt-added ketchup
1/8 teaspoon garlic powder
1/4 teaspoon liquid smoke
2 dashes cayenne pepper
2 green onions, finely chopped
Cooking spray
2 tablespoons corn oil

Combine rinsed and drained pinto and black beans in a large bowl; mash well using a potato masher. Stir in oats, egg substitute, ketchup, garlic powder, liquid smoke, cayenne pepper, and green onions; mix well. Allow mixture to stand 15 minutes to thicken, then shape into 5 (4-inch) patties approximately 1/2-inch in thickness.

Coat a large, nonstick skillet with cooking spray, add oil, and warm over medium to medium-high heat. Add burgers and cook 2–3 minutes on each side, or until lightly browned; turn using a large spatula to prevent burgers from breaking apart. Serve on whole wheat buns topped with favorite burger toppings.

Yield: 5 burgers
Serving Size: 1 burger

Nutrition Facts

Per Serving:
  Calories: 215
  Carbohydrate: 29 g
  Protein: 9 g
  Fat: 7 g
  Saturated fat: 1 g
  Sodium: 305 mg
  Fiber: 8 g
  Exchanges per serving: 2 starch, 1/2 fat
  Carbohydrate choices: 2

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.

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