Vegan Bean and Oats Burgers
A scrumptious, grill-worthy and nourishing vegan Bean and Oats Burger that is packed with all the goodness you can imagine from oats, two kinds of beans, and carrots. It is free of any added fats and it's hefty and sturdy enough for your Memorial Day grill. Also a gluten-free, soy-free and nut-free recipe.
Servings: 8 burgers
- 1 large onion (finely minced)
- 4 cloves garlic (finely minced)
- 1 medium carrot (grated)
- 1 tsp ground cumin
- 1 tsp cayenne (use more or less based on your preference)
- 14 oz pinto beans
- 14 oz red kidney beans
- 1 ½ cups quick-cooking oats (I ran regular rolled oats in the food processor for a minute)
- 2 tbsp Dijon mustard (or whole grain mustard)
- 1 tbsp tomato ketchup
- 2 tbsp tamari (or soy sauce. Leave out if soy-free and use more salt)
- Salt to taste
- Cooking spray
Heat a skillet and saute the onion and garlic with a tiny bit of salt (no oil) for a few minutes until translucent but not brown.
Add the carrots, cayenne, 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, then shape the mixture into eight patties. You can make more, smaller patties, or fewer, larger ones. For the grill shape the patties thicker.
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 or you can char them on the grill.
Serving: 1burger patty | Calories: 212kcal | Carbohydrates: 39g | Protein: 12g | Fat: 2g | Saturated Fat: 1g | Sodium: 320mg | Potassium: 558mg | Fiber: 10g | Sugar: 2g | Vitamin A: 1394IU | Vitamin C: 4mg | Calcium: 59mg | Iron: 4mg