Beans and greens burger

Ingredients

  • 1 15 oz. can white beans, drained and rinsed
  • 1 cup frozen spinach, drained and squeezed
  • 1 egg, beaten
  • ¼ cup frozen corn
  • ¼ cup diced onion, frozen or fresh
  • 1 tsp. garlic powder
  • 1 Tbsp. lemon juice

Optional

  • 2 tsp. your favorite herbs or seasonings (suggestion: thyme, parsley, or sage)
  • ¾ cup breadcrumbs, plus extra if needed to bind the burger together
  • 1 Tbsp. oil
  • Salt and pepper to taste
  • Whole-wheat hamburger buns

Adapted from:
http://naturallyella.com/chickpea-and-spinach-veggie-burgers/
http://cooking.nytimes.com/recipes/1012989-white-bean-burgers

Directions

  1. Defrost spinach, strain out excess moisture, and squeeze dry with paper towels.
  2. Mash drained and rinsed beans with a fork to make a thick paste.
  3. Stir in remaining ingredients and form mixture into 4–6 patties.
  4. Lightly coat a skillet with oil. Cook patties on medium heat for 3–4 minutes each side, until browned.
  5. Serve on whole-wheat hamburger buns. Garnish with your favorite toppings.

Those wonderful white beans are fiber filled and protein packed. The spinach contains high amounts of Vitamins K and A, and the onions add Vitamin C to your diet.

 

 

 

Recipe review

National Frozen Food Month is a thing, and it’s happening now. Here’s how to use your frozen veg for more than icing sore knees. This simple veggie burger is big on flavor and short on prep time.

Scott VermeetScott Vermeet
Third-year student at St. Louis University School of Law, Missouri 

Finding a low-sodium, high-nutrient meal that still makes me excited for dinner is not easy, but this recipe meets the criteria. I especially appreciate the level of flavor because of how healthy it is.

Cost
Rating: 1 out of 5 stars
The total cost was about $20, which is fairly expensive, but you might have many of the ingredients on hand already if you cook regularly.

Taste
Rating: Three out of five stars
I added some different seasonings (sage and parsley) to play with the flavor profile. Next time, I want to try a more Southwest style, with red pepper flakes, cumin, cayenne pepper, etc.

Prepared and photographed by Joanna Carmona

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Joanna Carmona is communications coordinator at the National Patient Safety Foundation. Previously, she was an assistant editor at Student Health 101. She has also edited collegiate textbooks for Cengage Learning and creating language learning materials for the US Department of Defense, libraries, and other educational institutions. Her BA in Spanish is from the University of New Hampshire.