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Ingredientes
- 1 x onion, minced
- 1 x green pepper, diced
- 1/3 c. water
- 15 ounce black beans, liquid removed and rinsed
- 8 ounce tomato sauce
- 1/4 c. quick-cooking oatmeal
- 1 Tbsp. soy sauce
- 1/2 Tbsp. prepared mustard
- 1 tsp honey
- 1 tsp chili pwdr
- 6 whl wheat buns
Direcciones
- Place on ion and bell pepper in a saucepan with the water. Cook, stirring frequently, till the vegetables soften, about 5 min. Meanwhile, mash the beans with a bean or possibly potato masher (don't use a food processor). Add in the beans and remaining ingredients except the buns. Cook over low heat till heated through, about 5 min. Serve on the buns with your choice of accompaniments, such as onions, tomatoes, lettuce, pickles, mustard, and ketchup.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 193g | |
| Recipe makes 6 servings | |
| Calories 403 | |
| Calories from Fat 31 | 8% |
| Total Fat 3.53g | 4% |
| Saturated Fat 0.67g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 488mg | 20% |
| Potassium 1303mg | 37% |
| Total Carbs 77.21g | 21% |
| Dietary Fiber 13.5g | 45% |
| Sugars 8.59g | 6% |
| Protein 18.57g | 30% |
