1 1/2 cups cooked beans (any variety), drained and rinsed
1/2 cup sunflower seeds (or other seeds or nuts, minced to about the same size as sunflower seeds)
1/2 cup minced onion
1/2 cup grated carrot or another vegetable
1/2 cup cooked brown rice or other grain
1/2 cup oatmeal
2 tablespoons whole wheat flour
2 tablespoon soy sauce
2 tablespoons water
1 teaspoon vinegar
1/2 cup breadcrumbs or wheat germ for dredging
Optional seasonings: 1/4 teaspoon thyme, rosemary; 1 teaspoon chili powder; 1/2 teaspoon cumin; black pepper
1–2 tablespoons vegetable oil, for cooking
Instructions
Mash up the beans as best you can with a large spoon against the side of the bowl. Use a food processor if you got one.
Mix everything else in there (except the dredging material) and mix it up good. It should be pretty sticky and stick-togethery. You can taste it now and see if you want to add salt or hot sauce or any other herbs or spices. The soy sauce should be enough for salt, though.
Anyway, shape it into four large patties or maybe six smaller ones. Coat both sides of the patties in the crumbs or wheat germ. Let them sit around and coagulate for a while — as long as you can bear it.
Heat the oil in a skillet over medium-high heat.
Fry on both sides until very crisp and brown; this will take about 3-4 minutes on each side I bet. Serve as you would any burger.
Alternately you can bake them at 350 degrees for about 30 minutes. I recommend brushing with a teeny bit of oil if you do this though, just so you get some appealing color and texture on the outside.
AND, you can freeze them after cooking and microwave them sonsabitches for lunch later.