Veggie Burgers

 

Ingredients

Makes 8 burgers

• 1 can black beans, drained and rinsed
• 1 can Rotel tomatoes and chiles
• 1 clove garlic, minced
• 1 tsp onion powder
• 1/2 c. onion, chopped
• 1 c chopped carrots
• 1 c parsley or cilantro
• 2 c quick rolled oats
• 8 whole grain buns
• Toppings as desired

Directions

Preheat oven to 450 degrees.  Process the first seven ingredients in a food processor.  Remove ingredients into a large bowl and stir in oats.  Form into 8 patties and place on a Pam sprayed baking sheet.  Bake for 8 minutes then turn oven to broil and cook for 2-3 more minutes to brown.  

Adapted from The Engine 2 Diet Cookbook

Here's the details, with Arnold's Whole Wheat Sandwich Thins:

Nutrition Facts
8 Servings
Amount Per Serving
Calories		231.0
Total Fat		2.8 g
	Saturated Fat	0.3 g
	Polyunsaturated Fat	0.6 g
	Monounsaturated Fat	0.5 g
Cholesterol		0.0 mg
Sodium		146.7 mg
Potassium		192.9 mg
Total Carbohydrate		46.2 g
	Dietary Fiber	10.6 g
	Sugars	3.6 g
Protein		9.7 g

Vitamin A	40.3 %
Vitamin B-12	0.0 %
Vitamin B-6	3.1 %
Vitamin C	4.8 %
Vitamin D	0.0 %
Vitamin E	0.8 %
Calcium	6.1 %
Copper	4.5 %
Folate	19.8 %
Iron	15.8 %
Magnesium	6.4 %
Manganese	9.7 %
Niacin	7.8 %
Pantothenic Acid	1.6 %
Phosphorus	5.5 %
Riboflavin	6.2 %
Selenium	0.7 %
Thiamin	14.4 %
Zinc	3.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.