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Tuesday
Nov062012

Black Bean Veggie Burger (as seen in webisode 17)

Recipe makes 6 burgers

Ingredients:

1/3 cup quinoa
3 Tbsp extra virgin olive oil
1 small onion, chopped
1 small stalk celery, chopped
2 cloves garlic, minced (2 tsp)
2 Tbsp Ketchup
1/2 Tbsp Worcestershire
1 medium carrot, finely grated (pat dry with paper towel)
1 cup canned pinto or black beans, drained and rinsed
½ cup rolled oats
1/3 cup walnuts, chopped
2 tsp soy sauce
2 large egg whites
2 Tbsp chopped cilantro
Salt and pepper

Directions:

1. Prepare the quinoa per package directions (cook 1/3 cup quinoa in 2/3 cup water). Let cool completely. 
2. Heat 2 Tbsp olive oil in a large skillet over medium heat.  Add the onion and celery.  Cook for 1-2 minutes. Transfer to a food processor and let cool completely.  
3. Add the quinoa, beans, walnuts, garlic, ketchup, Worcestershire, soy sauce, egg whites, cilantro and salt & pepper to the food processor.   
4. Pulse until finely ground with some chunks.  Mix in rolled oats and grated carrot.  Form into six 4" wide, 1/2" thick patties and place on a baking sheet lined with waxed paper.  Cover and refrigerate until firm, 1 to 4 hours.  
5. Preheat the stove.  Heat the remaining 1 Tbsp olive oil in a large nonstick skillet over medium heat.  Cook the patties until golden brown, about 6 minutes per side.  Meanwhile, place whole wheat buns in the oven until toasted, 1-2 minutes.  Add fresh or sautéed onions, lettuce, tomato, mustard, fruit chutney, and/or spice it up with a home-made low-fat “chipotle mayo” (made by mixing 1Tbsp canned chipotles with ½ cup non-fat Greek yogurt).  

 

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