Quaker’s Oat Black Bean Vegetable Burgers

This post is sponsored by Quaker. All opinions are my own, and you can be sure that I only work with brands I truly believe in.

Heart disease is the number one health risk for American men and women, making it more important than ever to raise awareness about risks, symptoms and how to help prevent it. It accounts for one in seven deaths in the US, killing one American about every 38 seconds. But there are several things that you can do to reduce your risk for heart disease, including being physically active, maintaining a healthy weight, and eating a healthy diet.

A heart healthy diet should include a variety of fruits and vegetables, whole grains, like oats, low-fat dairy products, skinless poultry and fish, nuts and legumes, including beans, and non-tropical vegetable oils. A strong and growing body of science supports that eating oats as part of a heart healthy diet may help reduce risk factors for heart disease. Oats are one of the most convenient sources of fiber and provide the soluble fiber beta-glucan, which may help to lower cholesterol levels, and reduce the risk for heart disease. Eating 3g of soluble fiber from oatmeal daily as part of a diet low in fat and cholesterol may reduce the risk of heart disease.  A serving of Quaker Old Fashioned Oats provides about 2 grams. And oats aren’t just for breakfast! They’re highly versatile, offering countless possibilities to get more nutrition and taste out of what we eat each day.

I love making homemade veggie burgers because it really doesn’t take that long, and I can incorporate heart-healthy ingredients, like oats and beans. This homemade veggie burger recipe from Quaker also contains less sodium than frozen prepared burgers.

Serve the burgers on whole wheat buns with plenty of veggies, like lettuce tomato, and onion, or, place on top of a salad to boost your vegetable intake even more.

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Quaker Oat Black Bean Vegetable Burgers

Servings 4 servings

Author Quaker Oats

Ingredients

• 2 cups Quaker Oats (quick or old fashioned, uncooked), divided
• 1 (15-ounce) can no-salt-added black beans, drain and reserve liquid
• 1 tablespoon olive oil, divided
• 1 1/2 cups coarsely chopped peeled eggplant
• 1 cup chopped cremini or button mushrooms
• 1/2 cup chopped onion
• 1 clove garlic, minced
• 1 teaspoon dried thyme leaves, crushed
• Coarse grind black pepper
• 2 egg whites
• 1/2 cup chopped fresh parsley (optional)
• 1/4 teaspoon salt (optional)

Instructions

1. Place 1 1/2 cups oats and the beans in food processor. Heat 1/2 tablespoon olive oil in large nonstick skillet over medium heat. Add eggplant, mushrooms, onion and garlic. Cook 10 minutes or until eggplant is tender, stirring frequently; reduce heat to medium-low if ingredients are browning too quickly. Stir in thyme and black pepper, as desired. Cool slightly. 

2. Meanwhile, pulse oats and beans to combine; mixture should be chunky. Add eggplant mixture to food processor with oats. Add egg whites. Pulse just until mixture is combined but still has texture. Mixture should be moist. (Add reserved bean liquid a small amount at a time if more moisture is needed.) Stir in remaining 1/2 cup oats, parsley and salt, if desired. Let stand 5 to 10 minutes. 

3. Shape into 4 patties. 

4. 4. Heat remaining 1/2 tablespoon oil in large nonstick skillet over medium-low to medium heat. Cook patties 3 to 5 minutes per side, until browned.

Check out my other oat recipes:

Pumpkin Baked Oatmeal with Peanut Butter Drizzle

Pumpkin Spice Overnight Oats

Blueberry Overnight Oats