Linda Watson of Cook for Good an expert in thrify organic and solar cookingCelebrating WAO's 3rd anniversary by saluting Cook for Good heroes. Are you one?

Free recipe & food news every week

Search & Social

Buy 3 Wildly Good Cook videos, get 4th one free!

organic cooking video: best use of your resources shopping planning and cooking

 Regularly $14.95 each. Anniversary special just $44.85 and free shipping! 

organic cooking class video: delicious healthy beans

Learn the key skills in Wildy Affordable Organic with these fun cooking videos

organice cooking class video: seasonal vegetables and saucy pastas

Recipes
Recipe Index
#SNAPcut acorn squash adzuki beans Afghan agar agar all-purpose flour Anna Thomas anti-shingles recipe apple cores apple peels apple sauce apple-cider vinegar apples arganine Asian asparagus avocado bake @ 325 bake @ 350 bake @ 400 bake @ 450 balsamic vinegar banana pancakes bananas barely cooked tomato sauce barley basketball bay leaf bbok choy bean broth beartrack farm beet sauerkraut beets bell peppers besan flour beverages black beans blackberries black-eyed peas blog tour blueberries bok choy braise bread bread machine brown bagging burgers butternut squash cabbage cake candied orange peels candy cantaloupe carrots cashew cream cashews casseroles cast-iron skillet recipes Catherine Watson cauliflower ccompany celery chemotaxis chia seeds chicken soup chickpea broth chickpea flour chickpea flour crackers chickpeas chili chilled soup chinese recipes chipotle Chiradelli chocolate chips chocolate cholesterol-free Christmas cinnamon cinnamon cashew cream cinnamon crackers cloves cocoa coconut dream coconut drink coconut milk coconut oil coffee coffee cake cold soup cold-brewed coffee colds cole slaw collards comfort food company cook ahead cooked apples cookies Cooking Green corn bread coughs crackers cranberries cream substitute Cuban black beans cucumbers daikon dairy-free DAK bread machine dandelion greens daylilies daylily DIY Donvier dried basil easy edible flowers egg eggplant eggs emergency preparedness fall family sized tea bags fat-free fennel fig first course flaxseed food safety free freezer French fresh tomato sauce frosting frozen desserts fruit funny gajar halwa garbanzo bean crackers garbanzo bean flour garlic ggreen onions ginger gingerbread gluten free gluten-free glycemic index grab-and-go lunches graham cracckers gravy greek dressing green beans green onions greens grilled grilled cabbage grilling healthy heart-healty hemp seed homemade homemade truffles honey h'ors dourves hot vinegar hummus IACP ice pops iced coffee improv Indian jalapeƱo jalapeno peppers jalepeno jicama Jif peanut butter John Griffith kabocha squash kadu kale Kate Heyhoe Kathy Hester Kitchen Riff kiwis kohlrabi Larry's Beans lasagna leeks left-over pasta lemon lemons lentils lime low fat low salt low-fat lunch lysine Madhur Jaffrey main-course salad make your own make-ahead making solar cookers mandarin orange spice tea maple syrup meal in a jar meals in jars Mexican Michigan State microwaved milk momentum Momofuku mother muffins mushroom mustard mustard greens NC State new year's day no fat no knead nooch noodles nutmeg nutritional yeast nylons oatmeal oilve oil okra olive oil one pot meals onion onions oranges organic packaging paint parsley parsnips pasta pea shoots pea tips peach peanut butter peanuts pecans Persian pesto pickles pie pinto beans pizza plant-powered plant-strong popsicles potatoes power jars pudding pumpkin quick quinoa radish pods radishes rainbow chard raisins raw recipe recipe rescue recipes red lentils red onion red zinger tea refrigerator pickles reuse rhubarb rice rice cooker roasting rocket pops romaine lettuce root vegetables rotini russian salad salad dressing salsa sandhills farm sandwiches Santa Cruz Organic peanut butter sauce sliders slow slow cooker small bites smoothie snacks socca solar cooking something for nothing sorbet sorghum syrup soup sourdough spa cuisine spartans spinach spread spring spring onions stand mixer starters steamed Steve Jobs stew stir fry stir-fry stockings strata strawberries strawberry sauce summer summer squash sun tea SunDrop candy super-food Super-Wok sweet potato sweet sixteen swiss chard tahini tea Thanksgiving The Vegan Slow Cooker thrifty tomato tomato sauce tomatoes Tovolo trail mix travel recipes truffles turnips Two Chicks Farm udon noodles undefined vegan vegan grilled side dishes vegan holiday recipes Vegan Slow Cooker for Two or Just You vegetable soup vegetarian Vegetarian Epicure video vinegar vvegetable soup walnuts watermelon Welbilt bread machine what to do with bitter dishes wheat berries wheat germ whipped cream white whole wheat flour whole wheat whole wheat berries winter winter squash wolfpack wwhite whole wheat flour yeast yogurt yogurt substitute zest zlaw Zojirushi bread machine zucchini
Follow me on Twitter

Sell your books to Powell's

Recycle your SAD* old cookbooks, make $, and support Cook for Good (*Standard American Diet)

Community buzz

« Daylily Summer-Squash Skillet | Main | Strawberry Cashew Soup »
Tuesday
Jun052012

Fat-Free Bean Burgers

These everyday bean burgers satisfy when you want something tasty on a bun to go with the ketchup, mustard, and onions. Top them with salsa and guacamole for a Tex-Mex twist. You can also crumble the burgers to use in tacos or on pizza.

Because fat-free bean burgers freeze and reheat well, you can make a batch or two on a cooler day to enjoy when it's too hot to move or when you have company who prefers a lean, green option. These bean burgers are vegan, gluten free, and high in fiber as well as being free of added fat and cholesterol.

fat-free vegan bean burger on a homemade bun with lettuce, ketchup, and mustard

Fat-Free Bean Burgers

Active time: 25 minutes. Total time: 1 hour. Serves 8.

Ingredientsserve homemade plant-strong bean burgers on homemade buns with lettuce ketchup and mustard and a side of carrots

  • 4 cups cooked pinto beans, black beans, or Anasazi beans
  • 4 cloves garlic
  • 1 bunch spring onions (100 grams or 1 cup chopped)
  • 1 cup old-fashioned rolled oats (80 grams)
  • 1 tablespoon ground flax seed (7 grams)
  • 1 tablespoon bean broth or water
  • 1 tablespoon lemon juice (7 grams)
  • 1 tablespoon cumin
  • 1 teaspoon chipotle
  • 1/2 teaspoon salt

Method

  1. Cook beans if you haven't already (see Cooking Dried Beans). I used these gorgeous spotted Anasazi beans, which remind me of the horses I use to dream of riding as a girl. Anasazi beans taste like a slightly sweeter pinto bean and are said to be easier to digest than more common beans. Put cooked beans in a colander or strainer so they drain completely, saving broth from home-cooked beans for use in this recipe and others.

    wet organic Anasazi beans in a vintage colander are white with burgundy spots

  2. Heat oven to 450°F if you don't have time to let the burgers rest in step 4. Drop garlic into a food processor set up with the stainless steel blade and the blade spinning at top speed. Turn it off when the garlic quits flipping about, after about 10 seconds. Cut spring onions crossways two or three times and pulse in the food processor three or four times until roughly chopped.
  3. Put flaxseed and bean broth or water in a small microwave-safe bowl and microwave on high for about 30 seconds until mixture is sticky when stirred. In this recipe, flaxseed replaces the egg used as a binder in many burger recipes.
  4. Put drained beans, flaxseed mixture, and remaining ingredients in the food processor and process until mixture is well mixed but still a little rough. If you have time, let mixture rest for fifteen minutes or so to let the oats soak up the extra moisture.
  5. If you haven't already done so, heat the oven about 15 minutes before you start to shape the burgers. Line a cookie sheet with parchment paper. Divide bean mixture evenly into eight mounds (an ice cream scoop makes this a snap) on the parchment paper, then flatten the mounds into burger shapes. In the picture, I'm reusing parchment paper that I'd just used to bake the buns. Bean burgers don't shrink, so shape them to fit your bun.

    shape pinto bean burger mix on a cookie sheet lined with parchment paper. This parchment paper was used to make homemade buns, also pictured.

  6. Bake for 15 minutes, then use a spatula to turn over. Bake until the other side is browned and crispy but still creamy inside, about 15 minutes. Sometimes the bottom of the burger is more attractive than the top, so don't hesitate to check and flip as needed before serving.

    homemade baked fat-free bean burgers are browned and crispy

  7. Serve hot on buns with your favorite condiments. Cool any extra on wire racks and refrigerate for four days or freeze for up to a year. Reheat thawed bean burgers in a toaster oven or on a grill; they get soft when microwaved.

Tips and Notes

  • Sliders. Thrill the hearty eaters at your next party by shaping small versions of these burgers and serving them on matching homemade buns. They will bake in about half the time. I might serve fat-free bean sliders if I were throwing a party for proponents of low-fat, plant-strong eating such as Dr. Neal Barnard or Rip Esselstyn.
  • Make-ahead tip: Make the burger mix up through step four a day or two before a party, then bake the day of the party. Or do the same on Sunday for an easy Meatless Monday.
  • Frozen bean burgers are a terrific addition to your emergency frozen-food store because they thaw and reheat so quickly. Pull out as many as you need to feed one or a crowd.

Reader Comments (4)

any suggestions on a spice to use instead of chipotle? its not one i have on hand commonly.

Jul 23, 2012 | Registered Commenterrunnerteacher78

i made these last night and i and my husband liked them. they came out a little dry but i had to remove the spring onions and garlic cloves. i added in more lemon juice. but do you have a suggestions for something to replace those (besides dry spices) or to make them not as dry? (my husband is allergic to garlic and onions).

Jul 24, 2012 | Registered Commenterrunnerteacher78

Thanks for the comments, Runnerteacher78! Instead of chipotle, try cayenne, a few dashes of hot sauce, or curry powder. To make them less dry when you make them without onions and garlic, try mixing in a cup of grated carrots or 3/4 cup grated summer squash. Grated, cooked beets would also add moisture and an earthy taste. Let me know if you try these options or find others.

Jul 24, 2012 | Registered CommenterLinda Watson

Tried this last night, they were very good - another hit with my 5 year old, which is saying something for my little carnivore! Mine were also quite dry, wish I had read the comments. I made it as written, the summer squash sound great for this time of year to help add moisture. Thanks!

Jul 2, 2014 | Registered Commenterkanem11
Please join before posting - it's easy and free!
To help keep conversations on the forum civil, only registered members can comment or start new threads. Joining the community is easy and free.