Directions:
- Preheat oven to 400 degrees.
- Prepare a baking sheet with parchment paper and/or cooking spray.
- Measure and pack 3/4 cups of “simple traditional mashed potatoes” and put into a medium size bowl. Put the bowl of potatoes into the microwave for about a minute to reach lukewarm temperature, then set the bowl aside.
- Measure 1 cup of frozen black eye peas and put into a microwavable bowl. Defrost the black eye peas in the microwave approx 2-4 min (based on oven wattage) until they are soft, but not mushy. Mash the black eye peas with a fork and put the bowl aside for a minute.
- Next, dice and finely chop 1/4 cup of red onions put aside into a small container.
- Then, combine the black eye pea mixture into the bowl of mashed potatoes. With a fork, mix the potatoes and peas together and then together and then slowly fold in the chopped onions.
- Next, add 2-3 tablespoons of honey mustard (to suit your taste) for seasoning and fold into the potato mixture.
- Slowly add in 1/8 cup of psyllium husks (or oat bran if not available) to help to bind the mixture together.
- Divide the mixture into six equal parts. Take a spoon and put 1/6 of the mixture onto the baking sheet for each patty. Mash each patty down into a round form with a spoon/fork. Make sure that you allow enough space between the patties so they don’t stick to each other.
- Put the baking sheet into the preheated oven for a total of approximately 35-40 minutes. Make sure to check each patties no more than 15 minutes after they start baking. Flip the patties over with a spatula when they start to turn brown and firm. Recheck the patties again in another 10-15 minutes, and remove when they are done to your liking!
- (If you want a more crispier veggie burger you can them under the broiler no more than 2-4 minutes.).
- Take each burger out and serve with your favorite bread or with a side salad!
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 79.29 Kcal (332 kJ) | ||
| Calories from fat | 0.84 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.09g | 0% | |
|---|---|---|---|
| Cholesterol | 0.09mg | 0% | |
| Sodium | 98.83mg | 4% | |
| Potassium | 21.07mg | 0% | |
| Total Carbs | 10.23g | 3% | |
| Sugars | 2.09g | 8% | |
| Dietary Fiber | 6.06g | 24% | |
| Protein | 0.19g | 0% | |
| Vitamin C | 0.9mg | 1% | |
| Iron | 0.5mg | 3% | |
| Calcium | 13.1mg | 1% | |
| Amount Per 100 g | |||
| Calories | 91.97 Kcal (385 kJ) | ||
| Calories from fat | 0.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.11g | 0% | |
|---|---|---|---|
| Cholesterol | 0.11mg | 0% | |
| Sodium | 114.63mg | 4% | |
| Potassium | 24.44mg | 0% | |
| Total Carbs | 11.87g | 3% | |
| Sugars | 2.42g | 8% | |
| Dietary Fiber | 7.03g | 24% | |
| Protein | 0.22g | 0% | |
| Vitamin C | 1mg | 1% | |
| Iron | 0.5mg | 3% | |
| Calcium | 15.2mg | 1% | |
* 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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