Good source of protein, almost no fat and you can substitute rice flour ingredients, serve on a lettuce leaf or wheat-free roll to make it gluten-free.

Vegetarian Bean Burger (Prep. time 20 minutes. Makes 2 burgers)

1 C. black beans, drained (but reserve about ¼ liquid)

½ C. garbanzo beans

¼  C. finely diced onions

¼ C. finely diced red bell pepper

1/3 C. unseasoned bread crumbs

2 Tb. vegetable oil

1 tsp. cumin

1 Tb. oregano

Pinch red pepper flakes

Splash hot sauce

Salt/ pepper

(rolls, lettuce, mayo.)

Saute the onions and red pepper in the vegetable oil until just softened.  Mush the black beans (liquid still set aside) and garbanzo beans with the back of a fork or potato masher.  Stir in the onion, pepper, bread crumbs, cumin, oregano, pepper flakes, salt, pepper and hot sauce.  Add the black bean liquid as needed to hold the mixture together.  Form into patties and chill in refrigerator about an hour.  The patties can be fried in a little more oil or baked.  Serve hot on rolls with choice of toppings.