Simple Bean Burgers
Simple Bean Burgers (Modified from Dr. Fuhrman's EAT TO LIVE book)
Simple Bean Burgers (Modified from Dr. Fuhrman's EAT TO LIVE book)
- 1/2 cup minced onion
- 1/4 cup raw sunflower seeds
- 2 cups cooked or canned red or pink beans no-salt or low salt, drained and rinsed (i used 1 can of pinto beans which is just shy of 2 cups)
- 2 tbsp. low-sodium ketchup (i used my tj's organic ketchup
- 1 tbsp. wheat germ or old-fashioned rolled oats (i used 1
- 1/2 tsp. chili powder (optional: 1 tbsp. dijon mustard
- optional: 2 tbsp. water (i used it to help blendin
- Carbohydrate 1.74346666666667 g
- Cholesterol 0 mg
- Fat 0.0186666666666667 g
- Fiber 0.317333342234294 g
- Protein 0.205333333333333 g
- Saturated Fat 0.00784 g
- Serving Size 1 1 Serving (19g)
- Sodium 0.746666666666667 mg
- Sugar 1.42613332443237 g
- Trans Fat 0.00522666666666667 g
- Calories 7 calories
Step-by-step
- Preheat oven to 350 degrees.
- Lightly oil a baking sheet with a little olive oil on a paper towel.
- In a high-powered blender, combine the onions, seeds, beans, water, and oatmeal using the Pulse button. There should still be whole beans and sunflower seeds remaining.
- Place in a mixing bowl and add mustard, ketchup, and chili powder.
- Mix well.
- Separate mixture into 6 portions and mold into patties.
- Place on oiled baking sheet and cook for 25 minutes.
- Take patties out and flip them once. Using a spatula, press them down to compress.
- Bake for an additional 15 minutes. Burgers should just be beginning to brown on top.
Simple Bean Burgers: A Quick and Healthy Weeknight Meal
As a busy mom of three, finding time to cook healthy, delicious meals can feel like a Herculean task. Between school runs, work deadlines, and the never-ending cycle of laundry, sometimes the easiest option seems to be grabbing takeout or resorting to processed foods. But I've learned that prioritizing healthy eating doesn't have to mean sacrificing precious time or enjoyment. This recipe for Simple Bean Burgers is a testament to that. It's quick, easy, and surprisingly satisfying – the perfect solution for busy weeknights.
I stumbled upon this recipe while browsing for healthy alternatives to traditional beef burgers. I was immediately drawn to its simplicity and the fact that it incorporated beans – a fantastic source of protein and fiber. What I love most about this recipe is its adaptability. You can easily adjust the spices and seasonings to your liking, making it a versatile dish that caters to various tastes. I often add a pinch of cumin or smoked paprika for extra depth of flavor. Sometimes I even incorporate finely chopped bell peppers or zucchini for extra nutrients and texture. The possibilities are endless!
The best part? These bean burgers are incredibly kid-friendly! My picky eaters actually ask for them regularly, which is a huge win in my book. Serving them on whole-wheat buns with your favorite toppings, such as lettuce, tomato, and avocado, makes them a complete and satisfying meal. But they’re also delicious on their own, served with a side salad or roasted vegetables. It's a great way to sneak in extra veggies without the fuss. The recipe is also incredibly budget-friendly, making it a perfect choice for families on a tight budget. Beans are an inexpensive and versatile ingredient, and this recipe helps you stretch your grocery dollars further without compromising on taste or nutrition.
Beyond the Burger: These bean patties aren't just limited to burgers. Get creative with them! I’ve used them as a base for salads, added them to wraps, and even used them as a topping for baked potatoes. Their hearty texture and satisfying flavor make them a versatile addition to numerous dishes. And the cleanup is a breeze! It's a recipe that’s as easy on the dishes as it is on the waistline.
So, next time you're looking for a healthy, quick, and delicious meal that the whole family will enjoy, give these Simple Bean Burgers a try. They’re a guaranteed crowd-pleaser, and a fantastic way to incorporate more plant-based protein into your diet without sacrificing flavor or convenience. I hope you love them as much as we do! Let me know in the comments if you try them out and how you customized them to your liking. Happy cooking!
