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Basic Bean Burgers

 

Make your own bean burgers with TVP, pinto beans, bread crumbs, and other spicies. They taste a lot more flavorful than the store-bought frozen ones.
393

Yield

8

servings

Prep

25

min

Cook

20

min

Ready

45

min

Low Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber
 

Ingredients

1 cup TVP (Texturized Vegetable Protein)
*
1 cup water
boiling
1 tablespoon tomato paste
or ketchup
16 ounces pinto beans
kidney, or other beans, drained
¼ cup bread crumbs, whole wheat
2 cloves garlic
finely minced
½ teaspoon oregano
*
1 tablespoon soy sauce, tamari
or soy sauce
1 teaspoon artifical sweetener
*
1 x salt and black pepper
to taste
*
1 x whole-wheat flour
for dusting
*

Directions

Pour boiling water over TVP and tomato paste in a bowl.

Stir and let rest for 10 minutes.

In food processor, combine TVP mixture and remaining ingredients except for flour.

Pulse until mixture is almost a puree.

Dust hands with flour and shape mixture into 6 burgers.

Dust them lightly in flour.

Layer the burgers with sheets of waxed paper and refrigerate for at least one hour.

Cook on a gill covered with foil for about 10 minutes on each side.

 

* not incl. in nutrient facts

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Nutrition Facts

Serving Size 100g (3.5 oz)
Amount per Serving
Calories 1227% of calories from fat
 % Daily Value *
Total Fat 1g 2%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 331mg 14%
Total Carbohydrate 8g 8%
Dietary Fiber 5g 20%
Sugars g
Protein 12g
Vitamin A 1% Vitamin C 3%
Calcium 4% Iron 10%
* based on a 2,000 calorie diet How is this calculated?

 

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