Tasty Veggie Burgers - Sheila Kealey

These burgers rely on simple ingredients that combine to make a great tasting veggie burger. They are satisfying and hearty, made with a mixture of healthy ingredients, including red kidney beans, oats, parsley and seasonings.

With the help of a food processor, you can put these burgers together in no time.

Ingredients

1 garlic clove, peeled
2/3 cup oats
2 cups cooked red kidney beans (19-oz. can, rinsed and well drained)
1/4 cup grated parmesan cheese
2 tsp. Dijon mustard (I used whole grain, but regular Dijon would work)
1 tsp. chili powder (or more to taste)
1 large egg, lightly beaten
1/2 cup chopped parsley
1 tbsp. olive oil

Directions

1. Peel garlic clove, place whole clove in food processor, and process until chopped up. Add oats and process until fine.

2. Add the beans, parmesan cheese, chili powder, Dijon mustard, and egg. Pulse food processor until it’s pretty well mixed and you have a thick paste (do not overprocess). Add chopped parsley and pulse a few more times.

3. Move bean mixture to bowl and divide into 4.

4. Heat 1 tbsp. oil in a large nonstick pan over medium-high heat. Make patties (put a bit of olive oil on your hands to help shape them) and add patties to pan; reduce heat to medium, and cook 3-4 minutes or until bottom edges are browned, adding a little more oil if needed. Carefully turn patties over; cook 3 minutes or until bottom edges are done.

Serve on a whole grain bun with your favorite toppings. Consider salsa, tatziki, greens, tomato slices, and avocado slices.

YIELD: 4 large burgers, or 6 small burgers.

Nutrition Notes

These burgers feature ingredients that deliver great tastes, and also many health benefits.

Red kidney beans are rich in complex carbohydrates and a low-fat source of protein. They are also a good source of fiber, iron, phosphorous, magnesium, b-vitamins, and zinc. They are also full of other health promoting substances.
Oats are well-know for their cholesterol lowering properties, and recent research shows that they contain antioxidant compounds called avenanthramides that help decrease chronic inflammation that can lead to disease.
Garlic contains many protective compounds that are being studies for their disease-fighting effects.
Fresh parsley is a good source of vitamin C, and also provides beta-carotene and lutein (another carotenoid)and natural plant compounds (flavonoids and limonene) that may have disease-fighting properties.