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Ingredients
- 3 c. Cooked beans (I used a generous c. of red chili beans and cooked them for about 2 hrs)
- 1 c. Minced onions
- 1/2 c. Grated carrots
- 4 x Cloves garlic, chopped
- 1/2 tsp Chili pwdr
- 1 tsp Grnd cumin (I grnd my own from seed)
- 2 Tbsp. Soy sauce
- 2 Tbsp. Ketchup
- 2 Tbsp. Dijon mustard
- 1/2 c. Rolled oats Salt and pepper to taste
Directions
- A while back someone asked for burgers which hold their shape. I made these for a Labor Day picnic and they were wonderful (and great leftover as
- saute/fry the onions, carrots, garlic, chili pwdr and cumin in a pan prepared with extra virgin olive oil spray. Mash beans and add in vegetables and seasonings and oats and mix well. Add in salt and pepper if you like. With slightly wet hands form into 3-4 inch patties and cook in a sprayed skillet about 7 minutes on a side.
- (I used a heavy cast-iron skillet which worked well-you could bake them, too) Recipe says it makes six, but I got seven. I served them with whole wheat tortillas, homemade salsa, potato salad, corn on the cob, and peach-blueberry cobbler. Everyone raved!
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1008g | |
| Calories 171 | |
| Calories from Fat 19 | 11% |
| Total Fat 2.31g | 3% |
| Saturated Fat 0.25g | 1% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2537mg | 106% |
| Potassium 697mg | 20% |
| Total Carbs 34.81g | 9% |
| Dietary Fiber 6.0g | 20% |
| Sugars 16.3g | 11% |
| Protein 7.08g | 11% |
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