Bean Burgers

Dairy Free
Health score
11%
Bean Burgers
180 min.
15
297kcal

Suggestions

Ingredients

  • 0.8 cup cornmeal 
  • pound cannellini beans dried
  •  eggs 
  • teaspoon garlic powder 
  • 0.5 teaspoon ground pepper black
  • 0.5 teaspoon liquid smoke flavoring 
  • large onions chopped
  • 0.5 teaspoon pepper sauce red hot® (such as Frank's )
  • teaspoons salt 
  • 16 ounce herb seasoned stuffing mix 
  • 0.5 cup vegetable oil for frying
  • tablespoon vegetarian worcestershire sauce 

Equipment

  • food processor
  • frying pan
  • paper towels
  • mixing bowl
  • pot
  • colander

Directions

  1. Place the soaked beans in a large pot, and add enough water to cover. Bring to a boil, and cook for about 1 1/2 hours, until tender.
  2. Pour into a colander and let stand for a while so they drain very well.
  3. Heat 1 tablespoon of oil in a large skillet over medium heat.
  4. Add onions, and fry until nicely browned, stirring constantly.
  5. Remove from heat and set aside. Meanwhile, mix together the eggs and seasoned stuffing mix, and let stand 10 minutes to soften.
  6. Use a food processor to puree the beans in batches, and transfer to a mixing bowl. Puree the onions, and then the stuffing mixture, and stir them into the beans. Season with garlic powder, Worcestershire sauce, hot pepper sauce, salt and pepper.
  7. Mix until well blended. Stir in whole wheat flour a little at a time until the mixture is stiff enough to form patties.
  8. Spread the cornmeal out on a small plate. Grab a handful of the bean mixture, and pack lightly into a ball. Press into the cornmeal to form a pattie. Gently turn the pattie over, and coat the other side. Repeat with remaining bean mixture.
  9. Heat 1/2 cup of oil in a large heavy skillet over medium heat. Fry patties until browned on both sides.
  10. Remove to paper towels to drain.
  11. Serve in pitas, or on hamburger buns.

Nutrition Facts

Calories297kcal
Protein17.71%
Fat15.07%
Carbs67.22%

Properties

Glycemic Index
8.83
Glycemic Load
3.89
Inflammation Score
-7
Nutrition Score
16.253478143526%

Flavonoids

Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.06mg

Nutrients percent of daily need

Calories:297.48kcal
14.87%
Fat:4.99g
7.68%
Saturated Fat:1.23g
7.68%
Carbohydrates:50.1g
16.7%
Net Carbohydrates:41.9g
15.24%
Sugar:4.34g
4.82%
Cholesterol:65.77mg
21.92%
Sodium:785.55mg
34.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.2g
26.39%
Folate:211.53µg
52.88%
Manganese:0.7mg
35.14%
Selenium:24.45µg
34.93%
Fiber:8.2g
32.79%
Vitamin B1:0.42mg
27.97%
Phosphorus:237.96mg
23.8%
Magnesium:82.29mg
20.57%
Iron:3.47mg
19.3%
Copper:0.37mg
18.46%
Vitamin B2:0.29mg
17%
Potassium:585.3mg
16.72%
Vitamin B6:0.29mg
14.27%
Vitamin B3:2.58mg
12.89%
Zinc:1.5mg
9.98%
Calcium:99.04mg
9.9%
Vitamin B5:0.8mg
7.97%
Vitamin K:5.09µg
4.85%
Vitamin C:3.23mg
3.92%
Vitamin E:0.52mg
3.48%
Vitamin B12:0.16µg
2.71%
Vitamin D:0.35µg
2.35%
Vitamin A:97.3IU
1.95%
Source:Allrecipes