Monday, August 12, 2013

Healthy Black bean veggie burger


 
 
 

Ingredients:
1 14oz Can Black Beans
1 Egg (Optional)
½ cup Cooked brown rice or white rice
½ cup of Bread Crumbs
1tsp of chilly powder
1tsp of paprika
1tsp of garlic powder
1tsp of onion powder
1tsp of cumin powder
1tsp of oregano
¼ cup of Fresh Cilantro
¼ Red or green Bell Pepper roughly chopped
1 small Red Onion roughly chpped
Salt and Pepper, to taste
1 carrot, grated
4 cloves of garlic roughly chopped
1 slice of bread
few slices of pickled jalapeno
1 to 2 tsp of oil
 ½ cup of fresh or frozen corn squeezed dry of any liquid
Oil for frying
Lettuce, Tomatoes and Onions for topping (any topping of your choice)
Burger Buns or Kaiser rolls
Process
1. Preheat a small saucepan with a couple tsp of oil, add onion, bell pepper, garlic and carrot for 2-3 minutes, add in red chilly powder, paprika, garlic powder, onion powder and oregano.
2.  Drain off the liquid from the black bean can and rinse of the black bean, then in food processor, add the beans and pulse them until they are mostly a paste but still have some texture, place them in a large bowl.
3. In the food processor put the slice of bread and pulse it add the onion, bell pepper mixture, add the corn, cilantro, rice and pickled jalapeno in that same bowl and pulse until the entire mixture is well blended but not a paste, add them to the same bowl as the beans.
4. To the bowl with the bean mixture, add egg and bread crumbs mix together well (if you feel like you need more bread crumbs, add more) , cover with plastic wrap and refrigerate for 1 hour or longer.
5. Add about 3 Tbsp of oil in a skillet and bring it up to temperature on medium high heat.
6.  Using a ½ cup measuring cup, scoop out your mixture and form them into patties using wet hands, place them in the skillet and cook them for about 3 to 4 minutes on each side or until deeply golden brown,( you can also coat each with bread crumbs before frying too) let them cool a bit before serving.

Note: You will need to cook these in batches and you will need to add more oil with every batch.

 

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