Bean Burgers

Makes 6 burgers

1 cup cooked garbanzo beans
1 cup cooked brown rice
1/2 cup quick-cooking oats
1 celery stalk, finely chopped
1 small onion, finely chopped
1 garlic clove, minced
2 tablespoons reduced-sodium soy sauce
1 teaspoon paprika
1/4 teaspoon black pepper
vegetable oil spray
6 whole-wheat burger buns
6 tablespoons Tofu Mayo (see recipe) or other dairy- and egg-free mayonnaise substitute
6 tablespoons stone-ground mustard
6 tablespoons ketchup
6 tomato slices
6 red onion slices
6 lettuce leaves


Drain garbanzo beans and mash coarsely. Mix with brown rice, oats, celery, onion, garlic, soy sauce, paprika, and black pepper.

Form into six patties. Cook in a vegetable oil-sprayed non-stick skillet over medium heat until lightly browned on both sides.

Warm up the buns, then spread with Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, and ketchup. Place a burger patty on each bun then top each with a tomato slice, onion slice, lettuce leaf, and top bun.

Per burger: 269 calories; 4.3 g fat; 0.7 g saturated fat; 14.5% calories from fat; 0 mg cholesterol; 11.3 g protein; 49.6 g total carbohydrates; 11.5 g sugar; 8.3 g fiber; 857 mg sodium; 86 mg calcium; 3.5 mg iron; 8.2 mg vitamin C; 333 mcg beta-carotene; 0.8 mg vitamin E

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.