Need a last minute lunch or dinner in minutes? Try my 3-ingredient bean burgers! You most likely have the ingredients in your pantry right now.
The upside of going out to lunch with friends is just that: going out to lunch with friends! The time feels even more precious when you have a babysitter on the clock
The downside: I am too full to think about, let alone make, dinner. Or at least it feels that way up until it is actually dinnertime. Then, I am starving.
But I pulled together a new treasure of a recipe last night (following, yes, a lunch date with friends), one that (even) my carnivorous husband thought was mighty fine:
Bean Burgers. Before you can say release a yawn or “ho-hum,” let me add this: Three Ingredient Bean Burgers. I am guessing I have your attention now!
These burgers also happen to be hearty, smoky, versatile, naturally gluten-free & vegan, and all-around awesome. Boom.
The first time I ever attempted making vegetarian burgers, I ended up with the world’s most time-consuming pilaf instead. What I had wanted was something with more panache, more “oomph” than frozen veggie burgers. What I got was a sink-full of dirty pots and pans and a mountain of grains and lentils that resolutely resisted patty formation (in spite of my frenzied manipulations).
I swallowed my pride–but not the pilaf–and accepted temporary defeat.
It took several more years before I gave it another go-round. I began by foregoing the fuss–if I couldn’t make a meatless burger in minutes, forget it. That made the choice of “base” ingredients easy. No grains, no lentils, no arms-length list of vegetables to be chopped and sautéed.
The answer was sitting in my cupboard: beans, oats & barbecue sauce.
Canned beans are fully cooked, inexpensive, readily available, have a mild flavor (perfect for adding a range of seasonings), and are easily formed into patties, especially with the addition of ground oats (to bind) and barbecue sauce (for major flavor in simple step). After just a few tries, I had my concoction down pat (pardon the pun)!
No barbecue sauce? No problem! You could use an equal amount of wing sauce, for example, or chunky salsa, whatever floats your boat. Enjoy!Print
The easiest meatless burger patties, ever! Just 3 ingredients (can of beans, oat and bbq sauce), which you probably have in your pantry and dinner is minutes away!
- 3/4 cup rolled oats (gluten-free, as needed)
- 1 15-ounce can low sodium beans, rinsed, drained (e.g., pinto, black, light red)
- 1/3 cup barbecue sauce (gluten-free, as needed)
- Suggested accompaniments:
- 4 hamburger buns, split and toasted
- greens (e.g., spinach, lettuce, arugula)
- avocado, tomato, hummus, more bbq sauce, sliced red onions
- Preheat oven to 400F. Grease or spray a small sheet pan with cooking spray or oil.
- In a large food processor; process the oats until chopped, but not a fine flour.
- Add the drained beans; pulse until blended but beans are still slightly chunky. Transfer mixture to a medium bowl and stir in the sauce. Using moistened hands, shape bean mixture into four 1/2-inch thick patties. Place on prepared sheet.
- Bake in the preheated oven for 7 minutes. Open oven and, using a spatula, turn over patties. Bake for 6 to 8 minutes longer until browned and crispy at the edges.
- Serve with any of the suggested accompaniments, as desired. Eat!
Beans: If possible, use low-sodium or no sodium added beans (since any sauce that you use will have a lot of sodium already).
- Category: Dinner, Entree, Lunch
- Serving Size: 1 patty
- Calories: 186
- Sugar: 7.4 g
- Sodium: 201 mg
- Fat: 1.5 g
- Saturated Fat: 0 g
- Carbohydrates: 36.8 g
- Fiber: 7.1 g
- Protein: 7.5 g
- Cholesterol: 0 mg