Vegan Bean and Oats Burgers
A scrumptious and grill-worthy vegan Bean and Oats Burger that is packed with flavor and nutrition. Gluten-free, soy-free and nut-free vegan veggie burger recipe.
- 1 large onion, minced
- 1 tbsp tomato ketchup
- 2 tbsp tamari (or soy sauce. Leave out if soy-free and use more salt)
- 2 tbsp Dijon mustard
- 1 1/2 cups quick-cooking oats (I had regular rolled oats which I ran in the food processor for a minute)
- 1/2 cup dry pinto beans
- 1/2 cup dry red or black beans
- 1 tsp ground cumin
- 1 1/2 teaspoons chili powder
- 1 medium carrot, grated
- 4 cloves garlic, very finely chopped
- Cooking spray
Soak for a few hours and then cook the pinto and red beans until tender.
Heat a skillet and saute the onion and garlic with a tiny bit of salt for a few minutes until translucent but not brown.
Add the carrot, chili powder, and cumin and cook a couple minutes or until carrot is tender. Turn off the heat and set aside.
Mash the beans in a large bowl. Add the carrot mixture, mustard, ketchup, tamari and oats.
Mix well and then shape the mixture into eight patties.
Heat a nonstick or cast-iron skillet and coat with cooking spray.
Cook patties over medium heat for four to five minutes on each side, or until golden brown. I like mine a little charred for extra flavor.
Calories: 162kcalCarbohydrates: 29.2gProtein: 8.3gFat: 1.7gFiber: 6.2gSugar: 2.4gVitamin A: 1450IUVitamin C: 6.6mgCalcium: 40mgIron: 2.5mg
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