Food for Life Black Bean Burgers
Makes 8 patties
You can make these tasty, healthful black bean burgers in advance, freeze them, and heat them up for dinner in a hurry.
• 1 15-ounce can black beans (or 1 1/2 cups if cooking from scratch), low-sodium
• 1/2 cup quick-cooking rolled oats (not instant)
• 1/2 cup whole wheat bread crumbs
• 4 tablespoons finely chopped onions
• 4 tablespoons finely chopped carrots
• 4 tablespoons finely chopped mushrooms
• 2 cloves garlic, minced
• 2 teaspoons nutritional yeast
• 1 teaspoon cumin
• 1 tablespoon soy sauce
• 1 tablespoon vegetarian Worcestershire sauce
• 1 teaspoon liquid smoke (optional)
• 1/4 teaspoon cayenne pepper • salt and pepper (optional)
Directions: Mash beans with fork or potato masher, leaving some texture. Mix all ingredients with your hands. It will be very thick. Form into 8 patties and brown on both sides in a skillet. (If you leave it to cook until brown before turning, it will not stick to the skillet.) Serve on a whole wheat bun with all the condiments for a delicious, healthful, and low-fat burger. Per serving: 132 calories, 6.7 g protein, 24 g carbohydrate,1.2 g sugar, 1.3 g fat, 8% calories from fat, 6.9 g fber, 128 mg sodium, Recipe from Delisa Renideo, Yes to Life, www.yestolife.info
When making bean burgers, be creative; use any type of bean (kidney, pinto, garbanzo, black eyed-peas). Choose a grain, oats, cooked rice, and cooked quinoa. Next choose your spices, for example use oregano and basil for a more Italian flavor. Last choose your vegetables to add, mushrooms and carrots always add flavor.
Smokey Vegan Carrot Dogs
8 carrots (washed) (it is not necessary to peel the carrots unless you want to).
¼ cup apple cider vinegar ¼ cup low sodium soy sauce ¼ cup vegetable broth 2 Tbs Maple Syrup 1 Tsp Liquid Smoke (add 2 tsp if you like the Smokey flavor) 1 tsp Yellow Mustard 1 tsp fresh garlic minced 1 tsp Pickled Jalapeno Juice or Pepperoncini juice 1/2 tsp onion powder
1. Cut carrots to make them bun length 2. Boil carrots in water for about 10 minutes until fork tender. Rinse carrots in cold water to stop them from cooking 3. Whisk all the marinade ingredients and pour into a shallow dish 4. Add carrots to the marinade and let sit in frig for 6 – 8 hours or overnight. The longer the carrots marinade the more flavor they will have. 5. Grill on medium heat for a maximum of 10 minutes, turning to get blackened grill marks on all sides.
Recipe Notes: Garnish with your favorite toppings: mustard, ketchup, onions, relish etc.
Portobello Roasted Red Pepper Mushroom Burgers:
6 medium or large Portobello mushrooms 2 large roasted red peppers
Marinade Ingredients: 5 tablespoons balsamic vinegar 3 teaspoons pure maple syrup 3 teaspoons vegan Worcestershire sauce 2 teaspoons garlic powder 1 teaspoon onion powder Salt and pepper to taste
1. Be sure to preheat your grill to high or medium-high 2. Wash your mushrooms, with water to remove dirt. Use a spoon to gently remove the gills from the underside of the mushrooms. 3. Wash and cut red peppers into four pieces each. 3. Combine marinade ingredients in a large bowl. Whisk until combined 4. Add the mushroom caps, turning slowly to coat evenly. 5. Place the mushrooms on the grill (grill side up) Grill for 5 -7 minutes, be sure grill marks have formed on the mushroom. Gently flip and cook for another 3 to 4 minutes, making sure caps are thoroughly cooked. 6. Place red pepper slices on the grill to roast.
Serve on a toasted bun with roasted red pepper, onion slice and romaine lettuce. or choose your favorite burger toppings.
This story was originally published on July 2, 2019