Amazing Veggie Burgers
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.
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