Mediterranean Bean Burgers

These Mediterranean Bean Burgers fit the bill three times over.  They are made with (often overlooked) kidney beans, and brought together with some mediterranean flavors in a patty that is firm enough to hold on a bun, but still soft and moist.  And, the best part?  Whiz the lot up in your food processor and your job is done.  And, for those with allergy concerns, this recipe is soy, nut, and gluten-free.

Kalamata olives, fresh oregano, and other mediterranean-inspired seasonings give a perky twist to veggie burgers.  These are also way-healthy made with kidney beans, rolled oats, and no added oil.

2 cans kidney beans, rinsed and drained

1-2 medium-large cloves garlic, roughly chopped (use 1 for kid-friendly)

2 1/2 tbsp tomato paste

1 1/2  tbsp red wine vinegar (or balsamic)

1 tsp Dijon mustard

3/4 cup green onions, sliced (using mostly green portion, and less white)

1/4 cup fresh parsley, roughly chopped

2 – 2 1/2 tbsp fresh oregano, chopped

1/2 tsp (lightly rounded) sea salt

freshly ground black pepper to taste

1 1/4 cups rolled oats (use certified gluten-free for gf option)

1/3 – 1/2 cup  kalamata olives, roughly chopped (see note)

1/4 cup diced red bell pepper (see note)

In a food processor, add kidney beans, garlic, tomato paste, vinegar and mustard.  Pulse/puree until combined.  Add green onions, parsley, oregano, salt and pepper, and process through to break up and combine.  Add oats and pulse through to begin to combine.  Then, remove bowl and transfer mixture to a large bowl (or remove blade) and stir in olives, and red pepper if using (see note).  Refrigerate mixture for 1/2 – 3/4 hour, then shape into patties with your hands (see note).  To cook, add a smidgen of oil to a non-stick skillet over medium/medium-high heat.  Cook patties, about 6-8 minutes on each side or until golden brown.  Makes 6-7 patties.

Note:  If you have family members that don’t care for olives, simply remove a scoop of the mixture before adding the olives and form into a patty or two.  And, the red peppers add a touch of freshness and texture to the burgers, but can be easily omitted – or much like the olives, you can make some patties without before adding the diced peppers.

Note:  If you dislike olives and want to omit altogether, you may want to add another few pinches of salt to season the mixture, as the olives contribute a salty bite.

Note: Refrigerating the mixture is important as it helps the burger mixture firm up.  When you first start to pulse in the oats, the mixture will appear somewhat loose.  But, the oats absorb moisture as the mixture sits and refrigerates, and once you remove to shape into patties you’ll notice the mixture has firmed up some.




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