- 1 15 oz. can white beans, drained and rinsed
- 1 cup frozen spinach, drained and squeezed
- 1 egg, beaten
- ¼ cup frozen corn
- ¼ cup diced onion, frozen or fresh
- 1 tsp. garlic powder
- 1 Tbsp. lemon juice
- 2 tsp. your favorite herbs or seasonings (suggestion: thyme, parsley, or sage)
- ¾ cup breadcrumbs, plus extra if needed to bind the burger together
- 1 Tbsp. oil
- Salt and pepper to taste
- Whole-wheat hamburger buns
- Defrost spinach, strain out excess moisture, and squeeze dry with paper towels.
- Mash drained and rinsed beans with a fork to make a thick paste.
- Stir in remaining ingredients and form mixture into 4–6 patties.
- Lightly coat a skillet with oil. Cook patties on medium heat for 3–4 minutes each side, until browned.
- Serve on whole-wheat hamburger buns. Garnish with your favorite toppings.
Those wonderful white beans are fiber filled and protein packed. The spinach contains high amounts of Vitamins K and A, and the onions add Vitamin C to your diet.
National Frozen Food Month is a thing, and it’s happening now. Here’s how to use your frozen veg for more than icing sore knees. This simple veggie burger is big on flavor and short on prep time.
Third-year student at St. Louis University School of Law, Missouri
Finding a low-sodium, high-nutrient meal that still makes me excited for dinner is not easy, but this recipe meets the criteria. I especially appreciate the level of flavor because of how healthy it is.
The total cost was about $20, which is fairly expensive, but you might have many of the ingredients on hand already if you cook regularly.
I added some different seasonings (sage and parsley) to play with the flavor profile. Next time, I want to try a more Southwest style, with red pepper flakes, cumin, cayenne pepper, etc.
Prepared and photographed by Joanna Carmona