Want healthy meals your kids will love?
Get our Meal Plan
Want healthy meals your kids will love?

Chili-bean Burger

No Comments
Jump to Recipe

Chili-bean Burger

No ratings yet
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: Chili-bean Burger
Prep Time: 25 minutes
Cook Time: 20 minutes
Total Time: 45 minutes
Servings: 8
Calories: 329kcal

Ingredients

  • 2/3 medium onion
  • 1 clove garlic
  • 2 medium carrot
  • 2 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon cumin, ground
  • 15 ounce kidney beans, canned
  • 1 tablespoon mustard, dijon
  • 5 tablespoon tomato paste, canned
  • 1/8 cup soy sauce, low sodium
  • 3/4 cup oats, dry
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper, ground
  • 1 none cooking spray

Serve on

  • 8 regular hamburger buns, whole wheat

Serve With

  • 2 cup pineapple
  • 2 cup green beans

Instructions

  • Chop onion, mince garlic, grate carrot, and slice pineapple; set all aside separately.
  • Add oil to a large skillet and heat over medium.
  • Add onion and garlic to hot skillet and sauté 2-3 minutes until fragrant.
  • Add carrots, chili powder, and cumin; reduce heat to low and cook for 5 minutes.
  • Drain and rinse beans; add to a medium-sized bowl and mash with the back of a fork.
  • Add mustard, tomato paste, and soy sauce to the beans, then add to the veggies. Cook for 1-2 minutes, then remove from heat.
  • Add oats, salt, and pepper to the bean mixture and mix thoroughly. When cool enough to handle, shape into 8 patties. (For best results, allow the mixture to chill completely in the fridge before handling.)
  • Spray a separate skillet or griddle with cooking spray; cook patties over medium until heated through and browned.
  • Meanwhile, add green beans to a small pan with a small amount of water; steam until crisp-tender, or simply cook in the microwave.
  • Serve each bean burger on a bun with pineapple slices and steamed green beans on the side.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!

Nutrition

Calories: 329kcal | Carbohydrates: 56g | Protein: 7g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 575mg | Fiber: 9g | Sugar: 16g

Leave a Comment:
Did you make this recipe? Leave a review!

Your email address will not be published. Required fields are marked *

Recipe Rating




0 Comments