These tender Veggie Burgers have a light, savory flavor that will complement your favorite burger toppings – ketchup, mustard, barbecue sauce, tomatoes, lettuce, pickles, and more. Double the recipe, bake, and freeze the burgers for quickie meals on busy days.
- 2, 15 oz cans - pinto beans, drained and rinsed
- 1/2 medium - onion, diced
- 1/2 medium - green pepper, diced
- 1 8 oz package - mushrooms, cleaned and diced
- 1 cup - peas, fresh or frozen
- 3 cups - cooked brown rice
- 2 Tbs - tamari soy sauce
- 1 Tbs - whole wheat flour
- 12 - whole grain sandwich buns
- Preheat the oven to 400 °F. Line a large baking sheet with parchment paper.
- In a large mixing bowl, use a potato masher or your hands to mash the pinto beans, leaving a few whole. Set aside.
- In a skillet over medium heat, sauté the onion, green pepper, and mushrooms until tender. Add a little water as needed to prevent sticking.
- Stir the onion mixture, peas, rice, tamari, and flour into the mashed pinto beans and stir until well combined (you might want to use your hands again for this). Shape the mixture into 12 patties and bake on the parchment-lined baking sheet for 20 minutes. Using a spatula, carefully flip the burgers and cook for another 15 minutes. Cool for a minute or two before removing from the baking sheet - they will hold together better.
Nutrition (per serving): 296 calories, 75% calories from carbohydrates, 18% calories from protein, 6% calories from fat, 11.2g fiber.