Amazing Veggie Burgers
Contributed by Diane S.
Recipe By : Chatelaine - October 1999
Serving Size : 1 Preparation Time :0:00
Categories : Grill Low Fat
Amount Measure Ingredient -- Preparation Method
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19 ounces can black beans (540ml) or 2 cups (500ml)
cooked black beans
1/2 cup Monterey jack cheese or mozzarella cheese --
1/2 cup store-bought dry bread crumbs
1/3 cup all-purpose flour
1 onion -- coarsely chopped
1 garlic clove -- minced
2 tablespoons barbecue sauce or ketchup
1 tablespoon Worcestershire sauce
1 teaspoon vegetable oil
1/2 teaspoon each of salt and pepper
1/2 teaspoon barbecue or Worcestershire sauce
6 sliced hamburger buns -- optional
Oil grill and preheat barbecue to medium-high heat. Rinse canned beans
with cold water and drain well. In a food processor, combine beans,
cheese, bread crumbs, flour, onion, garlic, egg, barbecue and
Worcestershire sauces, oil, salt and pepper. Pulse just until beans are
coarsely chopped. Divide misture into 6 equal portions and, using lightly
floured hands, shape into round patties about 1/2 inch (1cm) thick.
Lightly brush tops of patties with barbecue sauce.
Carefully place patties brushed-side down on grill. Brush tops with sauce
and barbecue with lid down, turning once and brushing as needed, until well
browned and firm, about 8 to 10 minutes. Place buns, if using, cut side
down on grill and toast lightly. Place patties on buns and dress with
toppings such as sliced tomatoes, onions and salsa. If making ahead,
burgers can be refrigerated for 2 days or frozen for months.
Easy Indoor Saute: Prepare burgers but do not brush with barbecue sauce.
Cook in a lightly oiled frying pan over medium heat until well browned,
about 5 minutes per side.
Nutrients per serfing: 11.3 g protein, 5.4 g fat, 29.5 g carbohydrates,
2.3 mg iron, 110 mg calcium, 539 mg sodium, 4.7 g fiber, 210 calories.
Excellent source of folacin. Good source of iron, niacin and thiamine.
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NOTES : The patties freeze beautifully, so make a double batch and you will
have some on hand to pull out for the vegetarian in the family.
NOTE FROM JO: Those look good, but if you're making them for vegetarians,
omit the Worcestershire sauce -- most brands have anchovies. (so does
Caesar dressing, usually, FYI. :)
September 98 Recipes