Spicy Chili Bean Burgers

Vegetarian
Dairy Free
Very Healthy
Health score
67%
Spicy Chili Bean Burgers
25 min.
5
284kcal

Suggestions


Are you ready to spice up your meal routine with a delicious and nutritious option? Look no further than these Spicy Chili Bean Burgers! Perfectly crafted for those who appreciate a hearty vegetarian dish, these burgers are not only dairy-free but also packed with flavor and health benefits. With a health score of 67, they make for a guilt-free indulgence that you can enjoy any time of the day.

In just 25 minutes, you can whip up a batch of these mouthwatering burgers that serve five people, making them ideal for a family lunch or a cozy dinner with friends. Each burger is a delightful combination of spicy chili beans, fiber-rich bran cereal, and wholesome oats, ensuring you get a satisfying meal that keeps you full and energized. Plus, the addition of fresh baby spinach and juicy tomato slices adds a refreshing crunch that elevates the overall taste experience.

Whether you're a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, these Spicy Chili Bean Burgers are sure to impress. They are versatile enough to be served as a main dish or a delightful side, and with only 284 calories per serving, you can enjoy them without any guilt. So grab your food processor and frying pan, and get ready to savor a burger that’s as healthy as it is delicious!

Ingredients

  • cup all-bran cereal 
  • can chili beans sauce undrained (15)
  • 0.5 cup oats 
  • 0.3 cup spring onion chopped (4 medium)
  •  eggs slightly beaten
  • 1.3 cups baby spinach fresh washed
  • slices tomatoes 
  •  hamburger buns whole wheat split

Equipment

  • food processor
  • bowl
  • frying pan
  • ziploc bags
  • rolling pin
  • meat tenderizer

Directions

  1. Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor).
  2. In medium bowl, mash beans with fork until no whole beans remain.
  3. Add crushed cereal, oats, onions and egg; mix well. Shape mixture into 5 patties, each about 3 1/2 inches in diameter.
  4. Spray 12-inch skillet with cooking spray.
  5. Add patties; cook over medium heat about 10 minutes, turning once, until brown.
  6. For each sandwich, place 1/4 cup spinach leaves and 1 tomato slice on bottom half of bun; top with bean burger and top half of bun.

Nutrition Facts

Calories284kcal
Protein16.92%
Fat16.58%
Carbs66.5%

Properties

Glycemic Index
42.33
Glycemic Load
5.97
Inflammation Score
-9
Nutrition Score
33.199565141097%

Flavonoids

Naringenin
0.18mg
Luteolin
0.06mg
Kaempferol
0.57mg
Myricetin
0.06mg
Quercetin
0.99mg

Nutrients percent of daily need

Calories:283.77kcal
14.19%
Fat:5.64g
8.68%
Saturated Fat:1.26g
7.9%
Carbohydrates:50.92g
16.97%
Net Carbohydrates:40.62g
14.77%
Sugar:10.23g
11.36%
Cholesterol:32.74mg
10.91%
Sodium:875.16mg
38.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.96g
25.92%
Manganese:1.83mg
91.64%
Vitamin B6:1.82mg
91.06%
Folate:263.02µg
65.76%
Vitamin K:51.37µg
48.93%
Fiber:10.29g
41.18%
Vitamin B12:2.42µg
40.38%
Vitamin B2:0.68mg
39.78%
Phosphorus:394.96mg
39.5%
Vitamin B1:0.59mg
39.31%
Iron:6.42mg
35.67%
Magnesium:135.78mg
33.95%
Selenium:22.14µg
31.63%
Zinc:4.19mg
27.92%
Copper:0.51mg
25.33%
Vitamin A:1252.38IU
25.05%
Vitamin B3:4.47mg
22.33%
Potassium:741.79mg
21.19%
Calcium:139.8mg
13.98%
Vitamin C:10.67mg
12.94%
Vitamin B5:0.58mg
5.78%
Vitamin E:0.83mg
5.55%
Vitamin D:0.71µg
4.73%