BBQ Bean & Oat Burgers

Recipe courtesy of Oats Everyday

With bold flavours and a satisfying texture from the addition of steel cut oats, these vegetarian BBQ bean & Oat burgers will satisfy even the most-skeptical meat-eaters in the crowd. Don’t have a big gang to feed? No problem – they freeze well and can be quickly cooked or reheated for an easy weeknight dinner.

BBQ Bean & Oat Burgers

With bold flavours and a satisfying texture from the addition of steel cut oats, these vegetarian burgers will satisfy even the most-skeptical meat-eaters in the crowd.

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Course: Main Course

Preparation: Pan Fry, Quick & Easy

Prep Time: 15 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 25 minutes minutes

Servings: 6 servings

Author: Oats Everyday

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Ingredients

• 2 Tbsp canola oil, divided
• 1 medium onion, finely diced
• 2 cloves garlic, minced
• 1 carrot, grated
• pinch salt
• 2 tsp chili powder
• 1 tsp ground cumin
• 1/2 cup steel cut oats cooked
• 19 oz can black, pinto or kidney beans, drained
• 1/3 cup barbeque sauce
• 1 1/2 cup quick oats

Imperial – Metric

Instructions

• In a skillet, heat 1 Tbsp (15 mL) canola oil over medium heat. Add onion and sauté for 5-6 minutes or until softened.
• Add garlic and carrot and sauté for about a minute. Stir in spices and steel cut oats. Cook, stirring, until oats are well incorporated.
• In a mixing bowl, mash the drained beans with the barbeque sauce. Add the cooked oat mixture and quick oats; mix well. Let the mixture stand for 10 minutes to firm up.
• Form into 6 patties about 1/2 inch (1 cm) thick.
• Heat remaining 1 Tbsp (15 mL) oil in a skillet and cook patties for approx 5 mintes per side, turning only once.
• Serve on oat buns with your favourite toppings.

Notes

Burgers can be frozen, cooked or uncooked, for up to 1 month.

Nutrition Facts

BBQ Bean & Oat Burgers

Serving Size

 

1 burger

Amount per Serving

Calories

325

% Daily Value*

Fat

 

8

g

12

%

Saturated Fat

 

1

g

6

%

Sodium

 

538

mg

23

%

Potassium

 

475

mg

14

%

Carbohydrates

 

53

g

18

%

Fiber

 

11

g

46

%

Sugar

 

7

g

8

%

Protein

 

12

g

24

%

* Percent Daily Values are based on a 2000 calorie diet.

Steel Cut Oats: Also known as Scotch oats and Irish oatmeal, Steel Cut Oats have a great chewy texture and nutty flavor. Steel Cut Oats have been sliced once or twice into smaller pieces to help them cook in less time. They cook up as an awesome alternative to rice are usually easier to find in stores than oat groats.