thehealthproject:

HEALTHY VEGGIE BURGER (55 CAL)

Ingredients: 

• 15 oz (1 can) black beans
• 1 chopped onion
• 1 grated carrot
• 3 cloves garlic, chopped
• 2 cups frozen spinach
• 1 whole egg, 1 egg white
• 3/4 cup quick oats
• Spices (I used cumin, crushed red pepper, paprika, and cayenne pepper)
• Salt + pepper

Directions:

1. Rinse beans with water to get the extra sodium off, then pulse them in a food processor a couple times until they’re broken up a little. Put them into a large bowl
2. Put the onion, carrot, spinach, and garlic into a non-stick pan over med/low heat to sauté until they soften up. Add salt and pepper to your liking, then also mix in the spices of your choice
3. Put this mixture into the food processor and pulse until it’s all well mixed and the components are in small pieces. Add to the large bowl and mix.
4. Add the oats to the bowl and make sure every thing’s combined. By this point, it should be cooled down enough to add the eggs.
5. Add the eggs and stir so that everything is evenly mixed.
6. Form into 12 patties
7. They might be a little sticky, so coat them with either oat flour, panko, bread crumbs, ect.
8. To bake them, cook them in the oven at 375 degrees until they feel firm. To fry them, put olive oil into a pan and wait for it to get hot. Then, add the patties and wait for them to brown before flipping them over.
9. Enjoy your healthy, easy, homemade veggie burgers!

NUTRITION: 55 calories, 3.5 g fiber, 4 g protien, and only .8 g fat!

(Top: Baked patty with avocado dip, Bottom: panko-coated and pan fried on the left, oat flour coated and baked on the right)