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Nutrition for Optimal Wellness
Mediterranean Black Bean Veggie Burgers

Makes 4 servings

1 cup peeled and diced potato (from an 8-ounce russet potato
2/3 cup cooked black beans, coarsely mashed
1/2 cup finely chopped kale
1/2 cup NOW Organic Rolled Oats*
1/2 cup finely diced roasted red bell pepper
1/4 cup diced onions
1/4 cup pitted Kalamata olives, chopped
4 Tablespoons finely chopped parsley
3 cloves chopped garlic
1/4 teaspoon freshly ground black pepper
2 teaspoons water

*NOW products available at your local health food store

  1. Cook potato in boiling water until fork tender.  Drain and cool slightly.
  2. Preheat the oven to 400°F.
  3. In a large bowl, combine potato with black beans.
  4. Combine all of the ingredients together until a homogenous mixture is formed
  5. With damp hands, form into patties about 3 1/2 inches in diameter and 3/4-inch thick
  6. Spray parchment paper with cooking oil.
  7. Place burger patties on parchment paper-lined baking sheet. ( 2 inches apart)
  8. Bake 15 minutes, then flip burgers and continue to bake for another 10 minutes.

Freezing Veggie Burgers:

  1. Cool cooked burgers and place them in individual re-sealable plastic bags, and freeze up to 3 months.
  2. To reheat, unwrap the burgers, de-thaw at room temperature for 30 minutes, then place on a parchment paper-lined baking sheet and bake at 300°F until heated through, 12-15 minutes.

Calories: 150
Calories from Fat: 45
Total Fat: 5g
Saturated Fat: 0g
Cholesterol: 0mg
Total Carbohydrate: 23g
Dietary Fiber: 4g
Sugar: 3g
Protein: 5g