1 cup peeled and diced potato (from an 8-ounce russet potato)
2/3 cup cooked garbanzo beans (also known as chickpeas), coarsely mashed
1/2 cup finely chopped kale
1/3 cup quick-cooking oats
1/3 cup finely diced roasted red bell pepper
1/4 cup pitted Kalamata olives, sliced
3 tablespoons finely chopped fresh parsley
1 tablespoon onion granules
1/4 teaspoon ground black pepper
Cook potato in boiling water until very soft, about 15 minutes. Drain and cool slightly.
Preheat the oven to 400°F. In a large bowl, combine potato, garbanzo beans, kale, oats, bell pepper, olives, parsley, onion granules and black pepper. Use your hands to break up chunks of potato and press the ingredients until they hold together. With damp hands, form into patties* about 4 inches in diameter and 3/4-inch thick. Place on a parchment paper-lined baking sheet. Bake 15 minutes, then flip burgers and continue to bake until lightly browned on other side, about 15 minutes longer.
*Forming neat veggie burgers:
Dampen the inside of a 1/2-cup measuring cup and pack it with the burger mixture, pressing down firmly. Turn the cup over and shake it gently to release the mixture into the palm of your hand, then press down with your other hand until the patty is about 3/4-inch thick.
Freezing veggie burgers:
Cool cooked burgers and wrap individually in plastic wrap and then foil, or place them in individual resealable plastic bags, and freeze up to 6 months. To reheat, unwrap the burgers, place on a parchment paper-lined baking sheet and bake at 300°F until heated through, 20 to 25 minutes.
Per Serving: Serving size: 1 burger, 150 calories (45 from fat), 5g total fat, 300mg sodium, 23gcarbohydrates, (4 g dietary fiber, 3g sugar), 5g protein.