Saturday, August 18, 2012

Veggie, Bean Burger with Chipolte Spread

1  16oz can black beans drained and rinsed
3/4 cup quick oats or quick barley
1 tbsp minced garlic
1/2 to 1 finely chopped onion
1 carrot grated
1/2 finely chopped green bell pepper
1/2 finely chopped red bell pepper
1/2 cup frozen spinach thawed and drained
1 egg or egg substitute or 2 egg whites
pepper to taste
1 tbsp Cumin
a few dashes of skim milk as needed (only if it is too dry to form patties)
A few dashes hot sauce
1 avocado peeled and cut into slices
3-6 Tbsp plain Greek Yogurt
1-2 tsp Chipotle Pepper (depending on taste preference and amount of yogurt used, start with 1 tsp and taste)

1- Mix yogurt and desired amount of Chipotle Pepper in a small bowl and set aside or in refrigerator

2- Mash beans, chunky texture is great, add all ingredients, mix well until it starts to get sticky, form into patties.  It is best if you put the formed patties in the freezer for 10-20 minutes to help them stay together better. 

3- Pre-heat Grill on high heat, lower to medium and grill on sprayed aluminum foil, turn after about 6-8 minutes, test one to see if it stays together.  You can also cook in a sprayed skillet heated to high and reduced to medium heat and cover.

Great with any cheese, we like Swiss or pepper jack.  Serve on whole wheat hamburger buns, a whole wheat English muffin or on a whole wheat bagel with avocado slices, tomato slices and lots of chipotle spread. 

The key is to cook until browned on each side, chop veggies in a chopper and make patties thick and big and place in freezer or refrigerator prior to cooking.  If they fall apart the first time or two of trying, serve over brown rice with any of the following, extra hot sauce, salsa or extra Chipotle Spread.  Also, always just test one when turning the first time, if it is falling apart, press together with spatula and wait another 3-4 minutes.

No comments:

Post a Comment