A few days ago, my family was in the mood for a good old burgers-and-”fries” meal. Now, you know I try to eat as little processed food as possible, so rather than reach for a frozen Boca or Garden burger, I opted to make a bean-based burger from scratch. And though these are not as fast as a microwaved burger from a box would be (what is?), they’re really easy to mix together in the food processor and they cook in about 25 minutes. While they’re in the oven, you’ll have time to assemble your condiments and slice and chop any vegetables you want on your burger. Spinach, red cabbage, and tomato, anyone?
Red Bean Chipotle Burgers
These bean and grain-based burgers may not taste like meat, but they’re a delicious meal in their own right. Use as much or as little chipotle peppers as you like; the flavor can be a subtle smokiness or a raging inferno!
- 1 small onion, peeled and cut into quarters
- 1 clove garlic
- 1 16-ounce can light-red kidney beans, drained and rinsed
- 1/2 cup oatmeal, uncooked
- 1/2 cup cooked brown rice
- 1-3 teaspoons chopped chipotles (from canned chipotles), to taste
- 1 tablespoon tomato paste
- 1/2 teaspoon salt (optional for salt-free diets)
- 1/4 teaspoon oregano
- 1/4 teaspoon thyme
- 1/8 cup flour (I used white whole wheat but you may use gluten-free flour)
- Preheat oven to 425 F.
- Put the onion and garlic into a food processor and pulse to chop coarsely. Add the beans and process until coarsely chopped. Add the remaining ingredients and process until well blended–just slightly more chunky than refried beans.
- Spray a non-stick cookie sheet or silicone baking mat lightly with canola oil. Use a spoon to scoop the burger mixture onto the baking sheet, smoothing it into six patties. (It is easiest to do this by making six “piles” of beans and using the spoon to smooth the top and round the edges of the patties.) Bake for about 15 minutes. When the bottoms are lightly browned and beginning to get crisp, turn the burgers and cook for 10-15 more minutes, until the other side is brown. Do not overcook or they will be tough!
- Serve immediately with accompaniments as desired. These keep well in the fridge and can be reheated for a quick lunch.
Preparation time: 15 minute(s) | Cooking time: 25 minute(s)
Number of servings (yield): 6
Makes 6 burgers. Each contains 124 Calories (kcal); 1g Total Fat; (6% calories from fat); 6g Protein; 24g Carbohydrate; 465mg Sodium (288mg without salt); 4g Fiber.