1 can (15 ounces) pinto beans, rinsed and drained
1/2 15-ounce can black beans, rinsed and drained
1/2 cup uncooked quick-cooking oats
1/4 cup liquid egg substitute
1/4 cup no-salt-added ketchup
1/8 teaspoon garlic powder
1/4 teaspoon liquid smoke
2 dashes cayenne pepper
2 green onions, finely chopped
Cooking spray
2 tablespoons corn oil
Combine rinsed and drained pinto and black beans in a large bowl; mash well using a potato masher. Stir in oats, egg substitute, ketchup, garlic powder, liquid smoke,
cayenne pepper, and green onions; mix well. Allow mixture to stand 15 minutes to
thicken, then shape into 5 (4-inch) patties approximately 1/2-inch in thickness.
Coat a large, nonstick skillet with cooking spray, add oil, and warm over medium to medium-high heat. Add burgers and cook 2–3 minutes on each side, or until lightly browned; turn using a large spatula to prevent burgers from breaking apart. Serve
on whole wheat buns topped with favorite burger toppings.
Yield: 5 burgers
Preparation time: 15 minutes
Cooking time: 4–6 minutes
Standing time: 15 minutes
Serving size: 1 burger
Nutrition Facts
Per Serving:
Calories: 215
Carbohydrate: 29 g
Protein: 9 g
Fat: 7 g
Saturated fat: 1 g
Sodium: 305 mg
Fiber: 8 g
Exchanges per serving: 2 starch, 1/2 fat
Carbohydrate choices: 2