Veggie burgers have evolved into a classic vegetarian meal for good reason. You can avoid the higher-sodium store-bought varieties and make these simple burgers at home. Made from canned white beans and leftover rice, these burgers are quick to throw together on a weeknight, and are always handy if made in advance. Cooked veggie burgers can be frozen and reheated in the oven or toaster oven.
1 cup canned white beans, drained and rinsed
1 cup cooked white rice
1 teaspoon garlic powder
2 teaspoons dried thyme
½ teaspoon ground chipotle pepper
½ sweet onion, finely chopped
½ cup fresh or frozen corn
½ cup red bell pepper, finely chopped
Juice of 1 lemon
⅓ cup all-purpose flour
1 large egg
Freshly ground black pepper
2 teaspoons extra-virgin olive oil
1 In a large bowl, mash the beans with a potato masher, leaving a few whole beans as desired. Add the rice, garlic powder, thyme, chipotle pepper, onion, corn, bell pepper, lemon, flour, and egg, and mix well to blend. Season with pepper.
2 Using your hands, form the mixture into four patties.
3 In a large skillet over medium heat, heat the olive oil. Cook the burgers for 5 minutes, until browned on one side, flip, and cook the other side for an additional 5 minutes.
Substitution tip: Any type of canned bean can be used here, depending on your preference. Be sure to drain and rinse away the liquid, where much of the sodium lurks.
Per Serving Calories: 305; Total Fat: 4g; Saturated Fat: 1g; Cholesterol: 52mg; Carbohydrates: 57g; Fiber: 6g; Protein: 11g; Phosphorus: 181mg; Potassium: 515mg; Sodium: 281mg