Amazing Veggie Burgers
3
- Makes6 servings
These great-tasting burgers don't demand a mind-numbing list of unusual ingredients. You can easily double the recipe and freeze some for another night.
Ingredients
1 540 mL can black beans
1/3 cup coarsely chopped onion
1 garlic clove, minced
1 egg
3 tbsp barbecue sauce, or ketchup, divided
1 tbsp Worcestershire sauce, (or 1 1/2 tsp HP Sauce)
1 tsp vegetable oil
1/2 tsp salt
1/2 tsp black pepper
1/3 cup all-purpose flour
1/2 cup store-bought dried bread crumbs
1/2 cup shredded nippy cheddar
Instructions
Drain beans, then rinse with cold water. Drain well, then pat dry with paper towels. Place in a food processor fitted with a metal blade. Add onion, garlic, egg, 2 tbsp (30 mL) of the barbecue sauce, Worcestershire, oil, salt and pepper. Pulse just until beans are about the size of peas. Don't purée. Turn into a large bowl.
Stir in flour with a spatula until evenly mixed. Sprinkle with bread crumbs. (Only store-bought bread crumbs or crackers ground in a processor until very fine will work.) Stir in. Mixture will be very thick. Scatter with cheese and work in with your hands. Divide mixture into 6 portions. Using well-floured hands, shape into burgers, about 1⁄2 in (1 cm) thick. If making ahead, refrigerate in a sealed container up to 1 day or freeze.
Cook burgers in a well-oiled frying pan over medium heat for 5 minutes, or until browned on the bottom. Turn over and spoon the remaining barbecue sauce on top. Cover and continue cooking until heated through, about 5 minutes more.
In 1 burger: 215 calories, 9.9 g protein, 7.9 g fat, 26.5 g carbohydrates, 5.8 g dietary fibre, 120 mg calcium