spicy veggie bean burger

1 398 mL/14 oz Western Family canned kidney beans, rinsed, drained
125 mL Western Family old fashioned oats 1/2 cup
125 mL finely chopped fresh mushrooms 1/2 cup
125 mL finely chopped onion 1/2 cup
1 medium carrot, grated
125 mL finely chopped, seeded, red bell pepper 1/2 cup
2 garlic cloves, minced
30 mL Western Family salsa (mild, medium or hot) 2 tbsp
1 mL freshly ground black pepper 1/8 tsp

1. 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.

2. 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.

3. 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.

Nutritional Analysis:
Calories 153, Protein 8 g, Fat 1.5 g, Carbohydrate 28.2 g, Fibre 7.1 g

Please note that our recipes are approved by our dietitians and follow an 80-20 approach to healthy eating. The majority of our recipes (at least 80%) are full of healthy ingredients but from time to time (20% or so) we include special treats.

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|	Try these easy bean burgers or toss canned beans into soups and salads for added protein and fibre.	|
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