Bean and Oat Burger

Makes 8 patties

Serve these burgers on whole-grain buns with tomato slices and salsa or your favorite low-fat condiment.

1 large onion, finely chopped
¹/₄ teaspoon black pepper
1 tablespoon ketchup
2 tablespoons reduced-sodium tamari
2 tablespoons Dijon mustard
1 ¹/₂ cups quick-cooking oats
1 15-ounce can black beans, drained
1 15-ounce can pinto beans, drained
1 teaspoon ground cumin
1 ¹/₂ teaspoons chili powder
1 medium carrot, grated
1 tablespoon olive oil
4 garlic cloves, minced
cooking spray

In a large skillet, sauté onion and garlic in oil for 2 minutes. Stir in carrot, chili powder, and cumin and cook 2 minutes longer, or until carrot is tender. Remove from heat and set aside.

In a large bowl, mash pinto beans and black beans. Stir in oats. Add mustard, tamari, ketchup, and black pepper. Combine with carrot mixture. Mix well. Shape into 8 patties. Coat a skillet with cooking spray. Cook patties, covered, over medium heat for 4 to 5 minutes on each side, or until heated through.

Per patty: