This alternative to meat offers a fibre-packed option that kids love.
1/2 cup uncooked rotini or other spiral pasta
1 small onions, finely chopped, about 1 cup
540-mL can black beans, rinsed, drained and patted dry
1/4 cup ketchup
1/4 cup chopped parsley
finely grated lemon zest, from 1 lemon
1/4 tsp salt
2 garlic cloves, minced
2 tbsp safflower oil
Cook pasta in a large saucepan of boiling water until very soft, 15 min. While pasta is cooking, place onion, half of beans, ketchup, parsley, zest and salt in a large bowl. Set aside. Drain cooked pasta and rinse under cold running water. Dry pasta with paper towels, soaking up as much water as possible.
Place pasta, remaining beans and garlic in a food processor. Whirl until smooth. Stir into onion mixture. Shape into 6 1-inch-thick patties.
Heat a non-stick frying pan over medium. Add 1 tbsp oil, then 3 patties. Cook for 3 min, then flip patties and cook until firm, about 3 more min. Repeat with remaining oil and patties.
Protein 6g, Carbohydrates 21g, Fat 5g, Fibre 6g, Sodium 446mg.