I’m a meat guy – always have been, always will be. I love the boost of protein and full-flavor, especially with grilled items. I do, however, have quite a few vegetarian friends who love veggie burgers. I was skeptical a few years ago but I’ve learned to pepper them in my summer repertoire when necessary. One of my favorite choices is this nutrient-packed Chili Bean Veggie Burger. With three different hearty beans and a dash of spice, you get a full-flavor option that tastes like the real thing! …See the steps, after the jump!
1 cup chopped onion
4 garlic cloves, minced
1 tablespoon olive oil
1/2 cup peeled and grated carrot
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
3 cups cooked kidney beans (2 15-oz cans, drained) or 3 cups kidney beans (2 15-oz cans, drained)
2 tablespoons Dijon mustard
2 tablespoons soy sauce
2 tablespoons ketchup or 1 tablespoon tomato paste
1 1/2 cups rolled oats
salt & fresh ground pepper
1 whole avocado – for garnish
1 – Saute onions and garlic in oil for about 5 minutes until the onions begin to soften.
2 – Add carrots, chili powder and cumin. Cook on low heat for 5 minutes. Set aside.
3 – Mash the beans in a large bowl with a potato masher or the back of a spoon, or run through a food processor.
4 – Add the mustard, soy sauce, ketchup or tomato paste and the sauteed vegetables.
5 – Mix in the oats.
6 – Add salt and pepper to taste.
7 – Moisten your hands and form the burger mixture into six or so patties.
8 – Oil a nonstick skillet and cook burgers on medium-low heat for 5-8 minutes on each side.
9 – Slap them on a bun and add your toppings. My picks are: tomato, grilled onion, avocado and honey mustard!
Calories: 271, Fat: 4g
See more at: Food.com