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Grilled Bean Burgers Recipe

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For a surefire meatless mainstay, Marguerite Shaeffer swears by these moist and delicious salsa-topped burgers. “I first sampled them at an ‘Eating Right‘ session at our local library,“ she writes from Sewell, New Jersey. “And they can hold their own against any veggie burger you‘d buy at the supermarket. They’re wonderful!" TASTY TIP Our recipes often give a range on certain herbs and spices to accommodate different tastes. If you like the heat of chili powder, use 2 teaspoons in your Grilled Bean Burgers; for a milder version, use 1 teaspoon.

This recipe is:

Healthy

Diabetic Friendly

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Grilled Bean Burgers Recipe

Prep: 25 min. Grill: 10 min.

Yield: 8 Servings

25 10 35

Ingredients

1 large onion, finely chopped
1 tablespoon olive oil
4 garlic cloves, minced
1 medium carrot, shredded
1 to 2 teaspoons chili powder
1 teaspoon ground cumin
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1-1/2 cups quick-cooking oats
2 tablespoons Dijon mustard
2 tablespoons reduced-sodium soy sauce
1 tablespoon ketchup
1/4 teaspoon pepper
8 whole wheat hamburger buns, split
8 lettuce leaves
8 tablespoons salsa

Directions

In a large nonstick skillet coated with cooking spray, saute onion in oil for 2 minutes. Add garlic; cook for 1 minute. Stir in the carrot, chili powder and cumin; cook 2 minutes longer or until carrot is tender. Remove from the heat; set aside.
In a large bowl, mash the pinto beans and black beans. Stir in oats. Add the mustard, soy sauce, ketchup, pepper and carrot mixture; mix well. Shape into eight 3-1/2-in. patties.
Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill patties, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until heated through. Serve on buns with lettuce and salsa. Yield: 8 servings.

Nutritional Facts 1 burger equals 307 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 723 mg sodium, 53 g carbohydrate, 10 g fiber, 12 g protein. Diabetic Exchanges: 3-1/2 starch, 1 lean meat.

Originally published as Grilled Bean Burgers in Light & Tasty August/September 2007, p19

Quick Homemade Croutons

I hate to waste the heel from a loaf of bread or a few leftover hot dog or hamburger buns. So I cube them into a bowl, spray them with nonstick cooking spray and season with garlic powder, parsley and basil or oregano. Then I bake them on a cookie sheet at 250° until they’re crisp and brown. My family loves the quick homemade croutons. —Nancy C., Windermere, Florida

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Grilled Bean Burgers

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Reviewed on Jun. 27, 2010 by the twins

These hamburgers are very tasty. I also used fresh spices from my garden. I used oregano, parley, cilantro, sage and thyme. Instead of soy sauce I used Bragg's Liquid Aminos. I buy this sauce (that looks like soy sauce and taste like soy sauce but extreamly low salt in it) at the Health Food Store.I did not have Chili Powder and did not use it. But they taste fantastic. Cooked them in the grill, broil and also on top of the stove with great results. I will recomend it.

Reviewed on Apr. 26, 2010 by Lin-Dser

I really like these burgers. They are easy to make and have great flavor. I had to make them two at a time on my Foreman grill. The last two fell apart, but the others stayed together well. I'll definitely make these again.

Reviewed on Jun. 19, 2009 by ftg09

I love these burgers! I like to chop up a can of water chestnuts and add them to the burgers, and I broil them instead. : )

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