Preparation time: 10 min
Difficulty: Easy - for beginners
1/4 cup sunflower seeds
2 cups cooked kidney or pinto beans or canned no-salt-added or low- sodium kidney beans, drained
1/2 cup minced onion
2 tablespoons low-sodium ketchup
1 tablespoon wheat germ or old fashioned rolled oats
1/2 teaspoon chili powder
Preheat the oven to 350 degrees. Lightly oil a baking sheet with a little olive oil on a paper towel.
Chop the sunflower seeds in a food processor or with a hand chopper. Mash the beans in the food processor or with a potato masher and mix with the sunflower seeds. Mix in the remaining ingredients and form into six patties.
Place the patties on the baking sheet and bake for 25 minutes. Remove from the oven and let cool slightly, until you can pick up each patty and compress it firmly in your hands to re-form the burger. Return the patties to the baking sheet, bottom side up, and bake for another 10 minutes.
Note: If desired, these may be done on a grill.