Welcome to a
Bean Burgers and Ketchup
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Modified from Jeff Novick's Fast Food Video: Burgers and Fries
Prep and cook time: 20-30 minutes
•1-14 oz can no / low salt kidney beans (drained)
•½ cup rolled oats (dry, not cooked)
•½ cup cooked brown rice
•2 Tbs canned no / low salt diced tomatoes
•No salt seasoning mix (like Mrs. Dash)
•Ezekiel bread (1 slice per burger, for open face sandwich), or other whole grain bread
•Mash kidney beans by hand with a potato masher (do not use a blender or food processer)
•Add in the remaining ingredients and mix thoroughly.
•Divide into 4 or 5 equal parts and shape each part into a burger.
•Let sit for a few minutes in the refrigerator to set.
•Grill (or broil) on each side till golden brown.
Toppings / condiments for burgers:
•Lettuce (leaf, red leaf, bib, Boston, romaine, etc.)
•Sliced Red Onion
•Try making your own salt free ketchup
•1 6-oz. can no-salt-added tomato paste
•1 half of an apple diced (with or without skin) 1/3 cup water
•1 tablespoon lemon juice
•1⁄4 teaspoon garlic powder
•1⁄4 teaspoon dried oregano
•Optional: ground cloves, cinnamon to taste
•Combine all ingredients in a high-speed blender until smooth.
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