Vegetarian Times Vegan Burger

Now-or-Later Vegan Burgers Courtesy of Vegetarian Times

Serves 4

2 c. cooked or canned beans of your choice (black, white, red, chickpeas, lentils), drained, liquid reserved
4 carrots, peeled and grated (1 1/2 c.)
1 small onion, coarsely chopped (1 c.)
1/2 c. rolled oats (not instant)
1/4 c. chopped fresh parsley or cilantro
3 cloves garlic, chopped (1 Tbs)
1 Tbs chili powder or spice mix of your choice
1 tsp salt
1 pinch ground black pepper
4 Tbs olive oil
4 toasted ww hamburger buns or 8 slices ww toast
4 Tbs mustard, any kind
Lettuce, sliced tomato, onion, for garnish

Pulse beans, carrots, onion, oats, parsley, garlic, chili powder, salt, pepper in food processor til combined but not pureed. Pinch a bit of mixture to see if it holds together. If not, add bean liquid or water, 1 Tbs at a time, until it does. Let mixture rest a few min. before shaping patties. For best results, chill 30 min or overnight.

Shape bean mixture into 4 1" thick patties. (cover/refrigerate up to sev. hours if desired or wrap/freeze, thaw before cooking). Coat bottom of large nonstick or cast-iron skillet with oil, heat over medium heat. Add patties, cook 3-5 min., or til browned on 1 side. Turn carefully, cook 3-5 min more, or til firm, browned, and crisp in places. Serve hot or at room temp on buns with mustard and garnishes.
Per burger: 416 cal; 15 g prot; 14 g total fat (2g sat); 62g carbs; 0 mg chole; 970 mg sod; 14 g fiber; 8 g sugars