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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Servings: 6 servings
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
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.