Mixed Bean Veggie Burgers with Carrots & Parsnip

13 45 149
Ingredients Minutes Calories
Prep Cook Servings
15 min 30 min 8
Mixed Bean Veggie Burgers with Carrots & Parsnip
Health Rating

Ingredients


1 medium Carrots (grated)
1 1/2 tsp Chili powder
1 tsp Coconut oil
1 tsp Cumin
2 tbsp Dijon mustard
3 clove(s) Garlic (finely chopped)
1 can (19oz) Mixed beans, canned
1 parsnip(s) Parsnip (grated)
1 1/2 cup Rolled oats, dry
1/4 tsp Sea salt
2 tbsp Soy sauce, low sodium
1 tbsp Tomato ketchup
1 large Yellow onion (minced)

Instructions


1. Preheat oven to 400 degrees.

2. Rinse beans well in colander under cold running water.

3. Heat a skillet and sauté the onion and garlic until translucent.

4. Add the carrot, parsnip, chili powder, cumin, salt and cook until the carrot and parsnip is tender. Turn off the heat and set aside.

5. Mash the beans in a large bowl. Add the carrot and parsnip mixture, mustard, ketchup, soy sauce and oats. Mix well and then shape the mixture into eight patties.

6. Place patties in the fridge for 15 minutes so they become firm.

7. Heat a non-stick skillet and coat with coconut oil.

8. Cook patties over medium heat for four to five minutes on each side, or until golden brown.

9. Place patties on parchment lined cookie sheet, Bake in the oven for 20 to 30 minutes until hot.

10. Serve with your favourite toppings.

Nutrition Facts

Per Portion

Calories 149
Calories from fat 18.0
Calories from saturated fat 6.5
Total Fat 2.0 g
Saturated Fat 0.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 0
Sodium 559 mg
Potassium 356 mg
Total Carbohydrate 26.9 g
Dietary Fiber 6.7 g
Sugars 2.3 g
Protein 5.9 g

Dietary servings

Per Portion


Grain 0.5
Meat Alternative 0.4
Vegetables 1.0

Energy sources


Pygal72%447.2106431027854251.4162383867446512%294.07345911149326177.2041557959229616%338.38652899143744117.7446990128216472%12%16%CarbohydratesFatProtein

Notes:

Beans

are an important source of plant-based protein and are high in fibre which may help to promote healthy digestion!

Lunch
Main