Meatless Monday: Black Bean Burger

August 27, 2012 at 11:43 am 1 comment

Ingredients:

  • 2 c cooked black beans
  • 1/2 c quick oats
  • 1 Tbsp cooking oil
  • 2 – 4 cloves garlic minced
  • 1/2 c finely chopped red onion
  • 1/2 c finely chopped green or red pepper
  • 1 large stalk finely chopped celery
  • 2 tsp cumin
  • 2 tsp paprika
  • 1 tsp dry ginger
  • 1/4 tsp cayenne pepper
  • Salt and pepper to taste
  • 2 Tbsp tahini
  • 1 Tbsp soy sauce
  • 1 1/2 c dry bread crumbs

Directions:

  1. Heat oil in a frying pan on medium low
  2. Sauté garlic & onion in oil until soft
  3. Add the celery & pepper, fry until softened and most of the liquid has evaporated
  4. Mix in the herbs & spices and heat through
  5. Puree half the beans with a pastry blender or potato masher – or a fork
  6. Place all ingredients in a large bowl and mash together with a pastry blender or your hands
  7. Mix in tahini  as needed for the mixture to hold together well
  8. Add more breadcrumbs if the mixture seems too sticky
  9. Form the burger mixture into 10 equal sized balls, then flatten into patties 3 – 4 inches across
  10. Cook on medium heat until brown

Nutrition Data Per Serving (without bun):
104 calories
16g carbohydrates
3g fat
157mg sodium
5g fiber
5g protein

*Recipe from Savvy Vegetarian: http://www.SavvyVegetarian.com*

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Entry filed under: Diabetes, Diet/Nutrition, Recipes. Tags: , , , , , , , .

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