chili-burgers recipe (Low Fat)


1 cup chopped onions
4 garlic cloves, minced or pressed
1/2 cup peeled and grated carrots
1 1/2 teaspoon chili powder
1 teaspoon ground cumin
3 cups cooked pinto or kidney beans (2 15 ounce cans, drained)
2 tablespoons Dijon mustard
2 tablespoons soy sauce
2 tablespoons ketchup or 1 tablespoon tomato paste
1 1/2 cups rolled oats
salt and ground black pepper to taste


Saute onions and garlic in water for about 5 minutes until the onions begin
to soften. Add carrots, chili powder and cumin and cook on low heat for 5
minutes. Set aside. Mash the beans in a large bowl with a potato masher or the back of a spoon. Add the mustard, soy sauce, ketchup or tomato paste and the sauteed vegetables. Mix in the oats. Add salt and pepper to taste.
Form the burger mixture into patties. Cook burgers in a nonstick skillet on
medium-low heat for 5 to 8 minutes on each side.

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