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FTOC Nutrition Program: June Recipe

Black Bean Burger Patties

Burgers are one of the most popular foods for people of all ages! Here we have a twist on your traditional burger with a vegetarian option that is full of fiber. Top off your burger with any toppings of your choice and you have yourself a deliciously healthy meal!

Ingredients:

  • 2 cans black beans, rinsed and drained
  • 1 onion, minced
  • 3 cloves garlic, minced
  • 2 carrots, shredded
  • ½ cup quick-cook oats
  • 1 tablespoon soy sauce (low sodium)
  • 1 tablespoon olive oil
  • 1 teaspoon cumin
  • ½ teaspoon coriander
  • ½ teaspoon chili powder
  • ¼ teaspoon cayenne pepper
  • salt, to taste
  • pepper, to taste
  • 4 buns, whole wheat preferred
  • Toppings of your choice (lettuce, tomato, avocado, ect)

Preparation:

  1. Heat one tablespoon of olive oil in a pan. Sauté onions, garlic, salt, and pepper and cook until onions are translucent.
  2. Add carrots and spices and cook until carrots are tender, if needed add a few tablespoons of water to soften faster.
  3. Remove pan from heat once carrots are soft.
  4. In a bowl, mash the beans and then add the carrot mixture, oats, and soy sauce.
  5. Form four patties from the mixture and cook on a nonstick pan or griddle. Cook about 4 min on each side or until heated through and toasted on each side.
  6. Place on whole wheat buns and top with fixings of your choice.

Families Together offers Nutrition Services and a Food Pantry to members of the community. For more information, please call 1(800) 597-7977 ext. 407 or visit our Food Pantry page here.