Kidney Bean Veggie Burgers

Disclaimer: This post has been sponsored by USA Pulses and Pulse Canada, but opinions are all my own. 

I just love homemade veggie burgers, don’t you?  These Kidney Bean Veggie Burgers are packed with protein and fiber! You can eat them on a bun, or just serve the burger with a side of veggies.  I like to eat the burger without the bread.  I also spread a little Veganaise on top.  Smashed avocado may be good on top as well.

These burgers also freeze great, so you can double the batch and freeze some for quick meals.

Kidney beans fall under the term pulses.  Other foods in the pulse category are: lentils, chickpeas and dry peas.  Did you know that the UN declared 2016   the International Year of the Pulses?  You may ask, why does the UN care about pulses?  Let me tell you all about it!

• The UN cares about pulses because they are good for the environment, and can help feed the world. Pulses have a lower carbon foot print when compared with almost any other food group.  Very little water is needed to grow them and they can be grown just about anywhere. They enrich the soil where they grow, reducing the need for chemical fertilizers.
• Pulses are affordable to almost anyone.  One serving of lentils costs just 10 cents compared with a serving of quinoa which is 59 cents.  Beef comes in ever high at $1.49/serving!
• Pulses are very versatile, as you can see from this healthy pancake recipe.  You can use them in both sweet and savory dishes.
• Pulses are considered a superfood because they are nutritional powerhouses.  They are high in protein, fiber, vitamins and minerals. Studies have shown that pulses can help reduce heart disease and diabetes. Pulses are naturally gluten free and vegan.

So please join me and take the Pulse Pledge – a 10 week commitment to eat more pulses (at least once a week) in 2016!

Kidney Bean Veggie Burgers

Kidney Bean Veggie Burgers

print shopping list

Prep Time 10 min Cook Time 18 min Serves 10 burgers     adjust servings

A healthy, homemade burger packed with protein and fiber! Vegan and gluten free.

Ingredients

• 2 cups cooked kidney beans or 1 can kidney beans, drained and rinsed
• 1 cup cooked brown rice
• 1 cup shredded carrots
• 1/2 cup ground pecans
• 2 cloves garlic, minced
• 2-3 T water
• 1 flax egg
• Sea salt to taste

Instructions

1. In a large bowl, combine all the ingredients.
2. Use a potato masher to mash the mixture slightly.
3. Form into burgers and place on a lined baking sheet.
4. Bake at 350 for 15-18 minutes.

by Melissa King

Recipe Notes

These should keep in the fridge for at least 4 days. You can also freeze them for up to 3 months. Enjoy!!