Spicy Veggie Bean Burger

A yummy and healthy vegetarian alternative burger

INGREDIENTS

1 14 oz can of kidney beans, rinsed, drained
1/2 cup old fashioned oats - oatmeal
1/2 cup finely chopped fresh mushrooms
1/2 cup finely chopped onion
1 medium carrot, grated
1/2 cup finely chopped, seeded, red bell pepper 1/2 cup
2 garlic cloves, minced
2 Tbsp salsa (mild, medium or hot)
1/8 tsp freshly ground black pepper

DIRECTIONS

In a large bowl, mash kidney beans to a coarse texture with a fork. Add remaining ingredients and mix well. Chill burger mixture for 30 minutes.

Shape into 5 or 6 (1/2"/1.25 cm thick) patties.
These burgers can be frozen for quick meals at a later date and will keep for 2 to 3 months.

Veggie burgers are best cooked in a skillet or broiled in the oven. To grill on the barbecue, be sure the grill is clean and well oiled or use a baking sheet sprayed with non-stick cooking spray. You can also pre-cook the burgers on the stovetop and grill on the barbecue for the last few minutes of cooking. To cook on the stove, spray a skillet with non-stick cooking spray and preheat to medium heat. Cook veggie patties for 5 to 6 minutes per side or until thoroughly cooked. Alternatively, preheat broiler and broil patties 4" to 6" (10 to 15 cm) from heat for 10 to 12 minutes or until thoroughly cooked.

Makes 5-6 patties.

The Nutrition
Nutritional analysis per serving:
Calories 153, Protein 8 g, Fat 1.5 g, Carbohydrate 28.2 g,

Fibre 7.1 g