15 Bean Burger Lower Sodium Main Dish Recipes


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15 Bean Burger Lower Sodium

Ingredients:

  • Serving size: 2-medium cookie scoops, (@1/2 cup?)
  • 1 20-ounce bag 15 bean soup mix, (dont use the seasoning packet)
  • 1 tablespoon butter
  • 1/2 cup onion, chopped
  • 2 tablespoons garlic, minced
  • 1 teaspoon parsley
  • 1 teaspoon basil
  • 1/2 teaspoon oregano
  • 1/2 teaspoon chili powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon pepper
  • 1/2 teaspoon tarragon
  • 1/2 teaspoon marjoram
  • 1 cup old-fashioned oats
  • 1 cup instant potato flakes
  • 1 1/2 teaspoons kosher salt, optional



  • Method:

  • Sort beans on a sheet pan with sides, rinse in a collander. Put in a 4 quart saucepan and cover with 3 quarts of water. Bring to a boil and reduce to a simmer. Simmer for 80-90 minutes, until beans are tender.
  • Meanwhile, saute the onion and garlic in the butter. In the last minutes of sauteeing, stir in the spices.
  • Drain the beans, reserving about 1/2 cup liquid or you can drain fully and you will need to add water later.
  • Put in a large food processor, or you can mash by hand.
  • Put the onion mixture, oats and potato flakes in processor.
  • Blend until mostly smooth, but leave some whole and pieces of beans.
  • Form patties, keep your hands wet. Place on a baking tray and chill.
  • Grill: on a broiler pan 4 minutes a side.
  • Bake: 350*F for 30 minutes
  • Fry: in butter or oil. You could roll in Panko crumbs if desired, the crunch is good.
  • calories: 122
  • from fat: 16
  • Total fat: 2 g
  • Cholesterol: 0 mg
  • Sodium: 122 mg
  • Total Carb: 19 g
  • Dietary Fiber: 9g
  • Sugar: 1 g
  • Protein: 8g
  • Vit A: 4%
  • Calcium: 4%
  • Vit C: 1%
  • Iron: 9%





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