Wednesday, 3 July 2013

Sweet Potato Black Bean Burgers

This kid-friendly recipe from Kathy at Healthy, Happy Life is perfect for making a Meatless Monday meal together as a family.
1 1/2 cups black beans, drained

6 tablespoons fine bread crumbs
3/4 cup sweet potato, baked and mashed3 tablespoons cilantro, chopped
1/3 cup white onion, diced
1 teaspoon garlic powder
1 teaspoon garlic, chopped
3/4 teaspoon salt
1 teaspoon black pepper
2 tablespoons olive oil
1 tablespoon cider vinegar
2 tablespoons lime juice
1/2 jalapeno (optional), diced and deseeded

To top:
5 whole-wheat burger buns
1/4 lime
1 avocado, sliced
1 onion, sliced
1 tomato, sliced
your favorite coleslaw, to taste

PREHEAT the oven to 375 degrees. Prepare a baking sheet with a light layer of vegetable shortening or nonstick cooking spray.

PLACE the black beans, bread crumbs, mashed sweet potato, cilantro and onion together in a food processor or large bowl. Season the bean mixture with garlic powder, garlic, salt, pepper, olive oil, vinegar, lime juice and jalapeño, if using.
If using a food processor,

PULSE the bean mixture together until all ingredients are well combined and evenly distributed. If using a bowl, mash the bean mixture together with a potato masher until well combined.

SHAPE the black bean mixture into 5 patties of equal sizes with your hands. Roll the unbaked black bean burger patties in additional breadcrumbs if you like your burgers crispy.

PLACE the burger patties into the oven and bake for 25 minutes. Add the whole wheat buns to the oven and bake 5 minutes more, or until the burgers have cooked through.

SQUEEZE the wedges of lime over the avocado slices.

TOP each bun bottom with a slice of tomato, onion, bean burger and coleslaw.

NUTRITION (per serving): 280 calories, 8 g protein, 33 g carb, 10 g fiber, 14 g fat, 2 g sat fat, 428 mg sodium

Quinoa Zucchini Burgers

If zucchini is out of season, try incorporating shredded carrots or bell peppers .

Serves 15
2 portobello mushrooms (8 oz), stems removed
1 small zucchini
2 tablespoons olive oil, divided
1/4 cup shallots, minced
1/4 teaspoon red pepper flakes
1/3 cup Parmesan cheese
3/4 cup quinoa, rinsed and cooked according to package directions
3/4 teaspoon salt
1 large egg, beaten
1 cup fresh whole-wheat breadcrumbs
1/2 cup oats, pulsed in a food processor until ground, or an additional 1/2 cup whole-wheat breadcrumbs
15 hamburger buns or rolls, toasted

PULSE the mushrooms in a food processor until finely chopped. Grate the zucchini and squeeze out excess moisture with a paper towel. Place the chopped mushrooms and shredded zucchini into a bowl and set aside.

PLACE 1 tablespoon of the olive oil in a large pan over medium heat. Add the shallot and red pepper flakes to the pan and cook for about 2 minutes, or until the shallot begins to soften.

ADD mushrooms and zucchini to the pan and cook for about 5 minutes, or until tender.  Remove from heat and stir in Parmesan cheese, cooked quinoa and salt.  Let cool completely.

STIR the egg, breadcrumbs and oats, if using, into the quinoa zucchini mixture. Cover and refrigerate for about 1 hour, or until cold and firm.
When quinoa zucchini mixture has chilled,

DIVIDE it into about 15 parts and shape each into burger patties between 1/4’’ and 1/2’’ thick.  

Place the remaining tablespoon olive oil in a large skillet over medium heat. When mixture is hot, place the quinoa patties into the skillet in an even layer. (You may have to cook them in batches or use 2 skillets.)

COOK the quinoa patties for about 3 minutes on each side, or until they are crispy on the outside and cooked through.

 Serve each quinoa zucchini burgers on a toasted bun with a side of blanched green beans.

NUTRITION (per serving): 203 calories, 8 g protein, 30 g carb, 3 g fiber, 6 g fat, 1 g sat fat, 356 mg sodium

Chickpea and Quinoa Burgers

Serves 8
1 yam
2 tablespoons grapeseed oil, divided
1 cup quinoa, prepared according to package instructions
1 14-oz can chickpeas, drained and rinsed
1 small onion, peeled and chopped
1 red bell pepper, seeded and chopped
2 carrots, peeled and chopped
1 cup fresh spinach, tightly packed
2 tablespoons sunflower seeds
1 tablespoon pumpkin seeds
juice of 1 lemon
1 tablespoon ground cumin
2 tablespoons sesame tahini
1 tablespoon hot sauce (optional)
salt and pepper, to taste
a little flour, for dusting the burger patties

POKE several holes in the yam using a fork. Place the yam in a paper towel and microwave on high for 5 minutes. Flip the yam and microwave 5 minutes more, or until tender. Slip off the yam’s skin.

PLACE 1 tablespoon of grapeseed oil in a sauté pan over medium heat. Add the onion and cook for 2-3 minutes, or until it begins to soften. Add the carrot and bell pepper to the pan and cook 3-5 minutes more, or until the veggies are just tender.

TRANSFER the sautéed veggies to a food processor and pulse to chop. Add the spinach and pulse a few more times until combined. Transfer the veggies to a large mixing bowl.

ADD the chickpeas and tahini to the food processor and pulse until broken down and combined. Transfer to the mixing bowl with the veggies.

ADD the cooked quinoa, yam, sunflower seeds and pumpkin seeds to the mixing bowl. Season the veggie quinoa mixture with the lemon juice, cumin and hot sauce, if using. Stir until well combined, taking care to ensure all ingredients are evenly distributed. Season with salt and pepper to taste.

SHAPE the veggie quinoa mixture into 8 patties using your hands.