Soft Kidney Bean Burgers

In my opinion the best recipes are the ones that are healthy, easy, come together quickly and taste delicious. I’ve got a recipe to share with you that fits all four descriptions.

Soft Kidney Bean Burgers
Recipe adapted from VegFamily
Yield: 6

Ingredients:

  • 2 (15 ounce) cans of kidney beans
  • 1/2 cup of oatmeal (regular or quick oats work well)
  • 1 tablespoon and 1.5 teaspoons of braggs liquid aminos (or soy sauce)
  • 1 teaspoon of garlic powder
  • 1 teaspoon of olive oil
  • 6 hamburger buns

Directions:

  1. Heat oil in skillet over medium low heat.
  2. Drain and rinse kidney beans (Rinsing is important in order to achieve the sodium content listed in the nutritional analysis below. Check out this article on reducing sodium in canned beans.).
  3. Mash kidney beans with a fork or a pastry blender.
  4. Add oats, liquid aminos and garlic powder to mashed kidney beans and stir until well mixed.
  5. Transfer mixture to skillet and increase temperature to medium.
  6. Cook mixture in skillet stirring every once in a while until it is heated all the way through (we are not forming patties).
  7. Spoon kidney bean mixture onto a bun (press it down if needed) and top with your favorite hamburger toppings. I topped mine with lettuce, pickles, tomatoes and ketchup and like to serve with a side of sweet potato fries.

Nutritional information per serving is as follows:
-Calories: 307 calories
-Carbs: 56 grams
-Fat: 5 grams
-Protein: 14 grams
-Fiber: 8 grams
-Sugar: 4 grams
-Sodium: 499 milligrams (You may further reduce the sodium by cooking your own dried kidney beans and reducing the amount of liquid aminos you use.)

Note: These soft kidney bean burgers are vegan as long as you use a vegan hamburger bun. Two brands that fit the bill are: Natural Ovens and Rudi’s Bakery. If you are not vegan, feel free to use whatever hamburger bun you desire.

4 Responses to “Soft Kidney Bean Burgers

  • I just made these, delicious

    • I’m so glad to hear that you liked them! I love how quick and easy they are to make.

  • Felisha
    4 years ago

    This looks absolutely delicious! I will have to give this one a try. Thank you so much for posting the recipe. <3

    • Hi Felisha. Thanks so much for your comment! Definitely a favorite around here. I hope you enjoy. 🙂

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