Bean & Oat Burgers

Number of Servings: 8 (119g)
Active Time: 30 min.
Total Time: 30 min.
Bean & Oat Burgers

A delight whether or not you’re a vegetarian, proteins and whole grain pair for a satisfying and tasty meal. Serve these burgers on whole-grain buns with tomato slices and salsa or your favorite condiment.

Ingredients

  • 1 Tbsp. olive oil
  • 1 onion, finely chopped
  • 4 cloves garlic, minced
  • 1 carrot, grated
  • 1½ tsp. chili powder
  • 1 tsp. cumin
  • 1 (15 oz.) can pinto beans, rinsed and drained
  • 1 (15 oz.) can black beans, rinsed and drained
  • 1½ cups quick-cooking oats
  • 2 Tbsp. Dijon mustard
  • 2 Tbsp. reduced-sodium soy sauce
  • ¼ tsp. pepper

Directions

  1. Heat oil in a large skillet. Sauté onion and garlic until fragrant (2 minutes). Stir in carrot, chili powder, and cumin and cook until carrot is tender (3-5 minutes). Remove from heat and set aside.
  2. In a large bowl, mash beans. Stir in oats. Add remaining ingredients and carrot mixture. Mix well. Shape into 8 patties.
  3. Coat a skillet with cooking spray. Cook patties, covered, over medium heat until heated through and golden brown (4-5 minutes per side).

Nutrition Facts

8 servings per container

Serving Size 119g

Amount per serving
Calories 185
% Daily Value*
Total Fat 3.5g 4%
Saturated Fat 0.5g 0%
Trans Fat 0g
Polyunsaturated Fat 0.5g
Monounsaturated Fat 1.5g
Cholesterol 0mg 0%
Sodium 365mg 16%
Total Carbohydrate 29g 11%
Dietary Fiber 5.5g 18%
Total Sugars 2g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 15g
Protein 9g
Vitamin D 0mcg 0%
Calcium 51.4mg 4%
Iron 2.1mg 10%
Potassium 385mg 8%
Vitamin A 71.2mcg 8%
Vitamin C 2.4mg 2%
Vitamin E 0.8mg 6%
Vitamin K 3.8mcg 4%
Thiamin 0.1mg 8%
Riboflavin 0mg 0%
Niacin 1.5mg 15%
Vitamin B6 0.1mg 6%
Folate 59.8mcg 15%
Vitamin B12 0mcg 0%
Biotin 0.7mcg 4%
Chloride 4.7mg 0%
Pantothenate 0.1mg 0%
Phosphorus 92.7mg 8%
Iodine 0.4mcg 0%
Magnesium 38.4mg 10%
Zinc 0.7mg 10%
Selenium 0.9mcg 2%
Copper 0.2mg 20%
Manganese 0.4mg 15%
Chromium 0mcg 0%
Molybdenum 25.2mcg 60%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Ingredients

Pinto Beans (pinto Beans, Water, Potassium Chloride, Salt, Calcium Chloride Added As A Firming Agent And Calcium Disodium Edta Added To Promote Color Retention), Black Beans (black Beans, Water, Salt), Onion, Oats, Carrots, Dijon Mustard (water, Mustard Seed, Mustard Flour, Vinegar, Salt, White Wine, Citric Acid, Turmeric, Spices), Reduced Sodium Soy Sauce (water, Soybeans, Salt, Alcohol (to Preserve Freshness)), Olive Oil, Garlic, Chili Powder, Cumin, Black Pepper.

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