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Where’s-the-beef bean burgers

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Ingredients

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

Directions

Yield:
5 burgers

Serving size:
1 burger

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.

Nutrition Information:

Calories: 215 calories, Carbohydrates: 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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