Monday, July 16, 2007

Grilled Bean Burgers

Prep: 25 minutes
Grill: 10 minutes
Yield: 8 servings

1 large onion, finely chopped
4 garlic cloves, minced
1 tablespoon olive oil
1 medium carrot, shredded
1 to 2 teaspoons chili powder
1 teaspoon ground cumin
1 can (15 ounces) pinto beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1 1/2 cup quick-cooking oats
2 tablespoons Dijon mustard
2 tablespoons reduced-sodium soy sauce
1 tablespoon ketchup
1/4 teaspoon pepper
8 whole wheat hamburger buns
8 lettuce leaves
8 tablespoons salsa

In a large nonstick skillet, saute onion and garlic in oil for 2 minutes. Stir in the carrot, chili powder and cumin,; cook 2 minutes longer or until carrot is tender. Remove from the heat, set aside.

In a large bowl, mash the beans. Stir in the oats, mustard, ketchup, pepper and carrot mixture; mix well. Shape into 8 patties.

Coat grill rack with nonstick cooking spray before starting grill. Grill patties, covered, over medium heat for 4-5 minutes on each side or until heated through. Serve on buns with lettuce and salsa.

Tips and Tricks
This recipe is a great alternative to store-bought veggie burgers. I cooked mine in the broiler instead of on the grill. I also used less garlic.
Make It Healthier
Use green leafy lettuce. Use natural ketchup.
How Kids Can Help
Measure ingredients. Chop onions with food chopper. Stir bean mixture. Since this recipe contains no raw meat, older kids can shape the patties.

Nutrition Facts
1 burger equals 307 calories, 5 g fat (1 g saturated fat), 0 cholesterol, 723 mg sodium, 53 g carbohydrate, 10 g fiber, 12 g protein
Diabetic Exchanges
3 1/2 starch, 1 very lean meat

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