Beans…the more you eat…the more – healthy you get.

KIDNEY BEAN BURGERS

Okay…some of us may toot…but they’re still super healthy!

I like to use them in lots of ways – although simply in a bowl with a little butter and spices is fantastic – and these burgers were really good.

With added ground nuts to up the protein, the carbs are complex and fiber-filled.   On a toasted whole grain bun or plain with all the fixings, these make a very filling meal.  (They are even better as leftovers.)

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One 15-ounce can kidney beans, drained, rinsed and mashed  (my fave brand is S&W)

1/4 cup pecans, coarsely ground

1/4 cup onion, finely diced

1 clove garlic, minced

1 egg white

2 tablespoons flour (can use chickpea or oat flour)

2 tablespoons chopped fresh parsley

1 tablespoon ketchup

1/2 teaspoon chili powder

1/2 teaspoon sweet yellow curry powder (I love Penzey’s curry)

1/4 teaspoon cumin

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

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In a large bowl combine the mashed beans, pecans, onion, garlic, egg white, flour, parsley, ketchup, chili powder, curry powder, cumin, salt, and pepper.  Mix well and chill for 15 minutes.

Form into burgers and fry in a small amount of oil, or in a nonstick pan sprayed with vegetable cooking spray, over medium heat.  Makes 5 burgers.

Per burger: 126 Calories; 6 g Protein; 4 g Tot Fat; 17 g Carb (13 NET); 4 g Fiber; 1 g Sugar; 289 mg Sodium