Directions:
- Saute onions and garlic in oil for about 5 minutes until the onions begin to soften.
- Add carrots, chili powder and cumin. 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, or run through a food processor.
- Add the mustard, soy sauce, ketchup or tomato paste and the sauteed vegetables.
- Mix in the oats.
- Add salt and pepper to taste.
- Moisten your hands and form the burger mixture into six or so patties.
- Oil a nonstick skillet and cook burgers on medium-low heat for 5-8 minutes on each side. Put them on a bun and they are good to go with ketchup or whatever sauce you like and toppings (lettuce, tomato, onion, etc.)!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 545.24 Kcal (2283 kJ) | ||
| Calories from fat | 161.91 Kcal | ||
| % Daily Value* | |||
| Total Fat | 17.99g | 28% | |
|---|---|---|---|
| Sodium | 921.37mg | 38% | |
| Potassium | 781.65mg | 17% | |
| Total Carbs | 88.95g | 30% | |
| Sugars | 25.13g | 101% | |
| Dietary Fiber | 7.62g | 30% | |
| Protein | 18.65g | 37% | |
| Vitamin C | 70.3mg | 117% | |
| Vitamin A | 0.1mg | 5% | |
| Iron | 5.4mg | 30% | |
| Calcium | 110.2mg | 11% | |
| Amount Per 100 g | |||
| Calories | 154.96 Kcal (649 kJ) | ||
| Calories from fat | 46.01 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.11g | 28% | |
|---|---|---|---|
| Sodium | 261.85mg | 38% | |
| Potassium | 222.14mg | 17% | |
| Total Carbs | 25.28g | 30% | |
| Sugars | 7.14g | 101% | |
| Dietary Fiber | 2.17g | 30% | |
| Protein | 5.3g | 37% | |
| Vitamin C | 20mg | 117% | |
| Iron | 1.5mg | 30% | |
| Calcium | 31.3mg | 11% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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