Directions:
- Preheat oven to 375 degrees. Generously grease a cookie sheet with olive oil and set aside.
- Bring 1/2 cup of water to a boil. Stir in olive oil, 1/4 teaspoon sea salt, and the couscous. Immediately cover, remove from heat, and let it sit for five minutes. Fluff with a fork when done.
- In a large bowl, combine couscous with remaining ingredients, including the remaining 1/2 teaspoon of sea salt.
- Mash all of it together with your hands until most of the beans are smashed and everything is well combined. (And may I suggest not mixing in the breadcrumbs as well, so that they end up in only some of the bites- like a little surprise?)
- Divide into four parts and form into flat patties.
- Place the patties onto the greased cookie sheet and bake for 25 minutes, flipping about halfway through.
- Serve on a whole grain bun or whole grain toast with a slice of tomato, sprouts, baby spinach or whatever other fresh vegetables you’ve got.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 75.12 Kcal (315 kJ) | ||
| Calories from fat | 32.4 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.6g | 6% | |
|---|---|---|---|
| Cholesterol | 9.89mg | 3% | |
| Sodium | 224mg | 9% | |
| Potassium | 22.53mg | 0% | |
| Total Carbs | 6.32g | 2% | |
| Sugars | 0.1g | 0% | |
| Dietary Fiber | 1.25g | 5% | |
| Protein | 3.8g | 8% | |
| Iron | 0.5mg | 3% | |
| Calcium | 72.2mg | 7% | |
| Amount Per 100 g | |||
| Calories | 189.16 Kcal (792 kJ) | ||
| Calories from fat | 81.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.07g | 6% | |
|---|---|---|---|
| Cholesterol | 24.9mg | 3% | |
| Sodium | 564.07mg | 9% | |
| Potassium | 56.74mg | 0% | |
| Total Carbs | 15.9g | 2% | |
| Sugars | 0.25g | 0% | |
| Dietary Fiber | 3.16g | 5% | |
| Protein | 9.57g | 8% | |
| Iron | 1.3mg | 3% | |
| Calcium | 181.7mg | 7% | |
* 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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