LETTUCE WRAPPED OAT AND BEAN BURGER
Prep Time: 20 min
Cook Time: 30 min
You will love the heartiness of these burgers! They are so tasty and easy to make!! They will no doubt keep you satiated!!
INGREDIENTS
1 large onion (finely minced)
4 cloves garlic (finely minced)
1 medium carrot (grated)
1 tsp ground cumin
1 tsp cayenne
14 oz no salt added pinto beans
14 oz no salt added red kidney beans
1 ½ cups quick-cooking gluten free oats
2 tbsp Dijon mustard
1 tbsp no sugar added ketchup
2 tbsp light sodium sauce
¼ tsp Salt
Cooking spray
Lettuce wrap
DIRECTIONS
Heat a skillet and saute the onion and garlic with a tiny bit of salt (no oil) for a few minutes until translucent but not brown.
Add the carrots, cayenne, and cumin and cook a couple minutes or until carrot is tender. Turn off the heat and set aside.
Mash the beans in a bowl. Add the carrot mixture, mustard, ketchup, soy sauce and gluten free oats.
Mix well, then shape the mixture into eight patties. You can make more, smaller patties, or fewer, larger ones. For the grill shape the patties thicker.
Heat a nonstick or cast-iron skillet and coat with cooking spray. Cook patties over medium heat for four to five minutes on each side, or until golden brown.
Dig in!
MACROS
Serving: 1 burger
Calories 212cal
Carbohydrates 37g
Protein 12g
Fat: 2g
Sodium: 330mg
Fiber: 10g
Sugar: 2g