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Epicurious

Bean and Vegetable Burgers

You may want to prepare a double batch of these burgers so you’ll have enough to serve without the pita bread at another meal. Try them with roasted sweet potato wedges and fresh fruit.

Recipe information

  • Yield

    serves 6, 1 burger and 1/2 pita bread per serving

Ingredients

Burgers

1 15-ounce can no-salt-added kidney beans, rinsed and drained
1 15-ounce can no-salt-added black beans, rinsed and drained
1/2 cup preshredded carrots
4 medium green onions, thinly sliced
1/4 cup plain dry bread crumbs
1 teaspoon chili powder
1 teaspoon garlic powder
1/4 teaspoon salt
1 tablespoon olive oil
Olive oil spray
6 lettuce leaves, any variety
3 6-inch whole-wheat pita breads, halved into pockets
3/4 cup salsa (lowest sodium available)

Preparation

  1. Step 1

    In a food processor or blender, pulse the beans for 20 to 30 seconds, or until the mixture is slightly chunky. Transfer to a medium bowl. Stir in the remaining burger ingredients. Shape into 6 flat patties.

    Step 2

    In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the patties on one side for 3 to 4 minutes, or until browned. Remove the skillet from the heat. Lightly spray the tops of the patties with olive oil spray. Turn over. Cook for 3 to 4 minutes, or until browned.

    Step 3

    Put the burgers and lettuce in the pita pockets. Serve with the salsa.

  2. nutrition information

    Step 4

    (Per Serving)

    Step 5

    Calories: 262

    Step 6

    Total Fat: 3.5g

    Step 7

    Saturated: 0.5g

    Step 8

    Trans: 0.0g

    Step 9

    Polyunsaturated: 0.5g

    Step 10

    Monounsaturated: 2.0g

    Step 11

    Cholesterol: 0mg

    Step 12

    Sodium: 422mg

    Step 13

    Carbohydrates: 47g

    Step 14

    Fiber: 9g

    Step 15

    Sugars: 6g

    Step 16

    Protein: 12g

    Step 17

    Dietary Exchanges

    Step 18

    3 Starch

    Step 19

    1 Very Lean Meat

American Heart Association Quick & Easy Meals
TagsVeggie BurgerBurgerKidney BeanBean and LegumeVegetableBlack BeanCarrotRoot VegetableMainDinnerDairy FreeNut FreeVegetarianEasyQuickSauteBlenderFood ProcessorCookbooks
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