Food Security and Sustainability
Full of beans and fresh vegetables, these miniature veggie burgers are fun and nutritious no matter what you top them with!
2 cans (15½ ounces each) garbanzo beans, rinsed and drained
2 tablespoons olive oil
3 green onions, finely chopped (about ½ cup)
1 large carrot, shredded (about 1 cup)
Sea salt and black pepper, to taste
⅓ cup whole wheat flour (or garbanzo bean flour)
Mini whole grain hamburger buns, toasted
Before you begin: Wash your hands.
- In a food processor or with a hand blender, puree beans and oil until smooth.
- Stir in onions, carrots, salt and pepper. Add in flour until mixture comes together.
- Form 12 mini patties. Cook in skillet or on grill until each side is browned, about 4 minutes per side.
- Assemble burger on bun with avocado, tomato and barbecue sauce.
Serving size: 1 burger
Calories: 90; Total Fat: 3g; Saturated Fat: 0g; Trans Fat: 0g: Cholesterol: 0mg: Sodium: 160mg: Total Carbohydrate: 14g; Dietary Fiber: 3g; Sugars: 1g; Protein: 4g
Dawn Jackson Blatner, RDN, CSSD, is a registered dietitian nutritionist and author.
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