Posted on January 28, 2014

Kidney Bean Bites

  • Makes 8

INGREDIENTS:

  • 1 15-ounce can kidney beans, drained and rinsed
  • 1 tablespoon onion powder
  • 1 tablespoon garlic powder
  • 1 tablespoon Italian seasoning
  • 1 tablespoon chili powder (add another 1 teaspoon if you like it spicy)
  • 3 tablespoons ketchup
  • 2 tablespoons mustard
  • 1 tablespoon Vegan Worcestershire Sauce, or store bought
  • 1 cup frozen mixed vegetables, thawed
  • 6 tablespoons instant oats

One afternoon I grabbed what I thought was corn from the freezer but later realized it was mixed vegetables. Once they thawed on the counter I knew they weren’t going back in, so I looked for a new, inventive way to use them. This recipe was the result. Leftovers are great as a burger!

Instructions: 

Preheat oven to 350°F.  Line a muffin tin with paper liners or use nonstick.

Mash beans in a bowl with fork or potato masher until well mashed.

Add remaining ingredients, except oats, and stir to combine. Stir in oats.

Spoon into muffin tin and pack down.

Bake for 20 minutes until crisp on the outside and fairly firm to the touch (firms a bit as it cools). Serve with ketchup or a topping of your choice.

Lindsay S. Nixon

Lindsay S. Nixon is the author of Happy Herbivore AbroadThe Happy Herbivore Cookbook, and Everyday Happy Herbivore. She creates quick-n-easy, no-fuss, low-fat recipes using wholesome everyday ingredients. Visit HappyHerbivore.com for recipes and updates from Lindsay.

View all contributions by Lindsay S. Nixon