Greek Bean Burgers | Yummy Lunch Recipes

Greek Bean Burgers | Yummy Lunch Recipes

by Kinya - GlamLife MD September 11, 2018 This post contains affliate links

Greek Bean Burgers | Yummy Lunch Recipes

Try out the Greek Bean Burgers. It is a mouth-watering and an easy and tasty homemade burger yummy lunch recipes for the entire family at the lunch and dinner table.

Prep Time: 15 mins

Cook Time: 15 mins

Servings: 5

Ingredients

  • 2 (15.5 ounce) cans cannellini beans drained and rinsed
  • 1/2 yellow onion diced
  • 1 1/2 tablespoons Rosemary Garlic Seasoning
  • 1 carrot shredded
  • 1 egg
  • 1/4 cup bread crumbs
  • 1/4 cup mayonnaise
  • 2 teaspoons Souvlaki Seasoning
  • 2 tablespoons Roasted Garlic Grapeseed Oil
  • 5 whole wheat hamburger buns
  • 5 leaves bibb lettuce
  • 1/4 cup sliced pickles
  • 1/2 white onion cut into rings

DIRECTIONS

  • Add beans, onion, Rosemary Garlic Seasoning, carrot, egg, and bread crumbs to a freezer bag and seal. Squeeze to combine ingredients. Freeze.
  • Completely thaw freezer bag in the refrigerator before following the recipe. Combine mayonnaise and Souvlaki Seasoning; reserve.
  • Mash contents of a freezer bag with a potato masher or puree in a food processor. Shape mixture into 5 patties.
  • Heat Roasted Garlic Grapeseed Oil in a 12-inch nonstick skillet over medium-high heat. Cook burgers for 5-7 minutes on each side, or until heated through.
  • Serve bean burgers on whole wheat buns with prepared mayonnaise, lettuce, pickles, and onion.

NUTRITION FACTS

  • 440 Calories (kcal)
  • 19 Fat (g)
  • 2.5 Saturated Fat (g)
  • 55 Carbohydrates (g)
  • 8 Fiber (g)
  • 8 Sugar (g)
  • 15 Protein (g)
  • 40 Cholesterol (mg)
  • 720 Sodium (mg)

Notes

Fiber helps your body feel full, so you don’t have to eat as much during the day. It is one of the most important nutrients in a person’s diet, and this is what keeps your digestive system operating properly and is also great for heart health as well. Bean varieties, such as kidney, pinto and black are just a few examples of beans that are rich in fiber. Besides keeping you feeling full longer, the high-fiber content in beans also helps absorb cholesterol in your digestive tract before your body can absorb it. This means the more beans you eat, the lower your cholesterol levels get. Eating beans three to four times a week can greatly improve your blood pressure, and can reduce your risk of heart disease as well.


This meal contain fiber for a constant supply of energy. They are also rich in water soluble vitamins, especially thiamine, riboflavin, niacin, and folacin. Folate is vital for lowering homocysteine concentrations, and without enough folate in your diet, your homocysteine level increases and can damage your heart and your blood vessels. Besides, folate it also contain a good amount of potassium, calcium, and magnesium, all of which are healthy electrolytes and minerals, which when combined, can help minimize the risk of heart disease and high blood pressure.

In terms of eye health benefits, beans consist of zinc, vitamin A and bioflavonoids. Zinc is a vision supporting nutrient that benefits the health of our eyes. Its main role is to convert beta carotene into vitamin A in a form that is usable by visual system and the body. Bioflavonoids are antioxidants that increase eye health by neutralizing free radicals that harm healthy eye cells.


In a clinical study, women who ate high quantities of this meal experienced fewer mood swings and cramps than those consumed the lowest amounts. Flat, yard-long, and yellow-green beans are all amazing sources of manganese, so make sure to incorporate a large handful in your next stir-fry.

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