MEXICAN BEAN BURGERS WITH LIME YOGURT & SALSA
These veggie burgers are a doddle to make and the toppings make them wonderfully moist - cook from frozen to save time
Provided by Good Food team
Categories Dinner, Lunch, Main course, Snack, Supper
Time 20m
Yield Makes 6 burgers
Number Of Ingredients 9
Steps:
- Heat grill to high. Tip the beans into a large bowl, then roughly crush with a potato masher. Add the breadcrumbs, chilli powder, coriander stalks and ½ the leaves, egg and 2 tbsp salsa, season to taste, then mix together well with a fork.
- Divide the mixture into 6, then wet your hands and shape into burgers. The burgers can now be frozen. Place on a non-stick baking tray, then grill for 4-5 mins on each side until golden and crisp. To cook from frozen, bake at 200C/fan 180C/gas 6 for 20-30 mins until hot through.
- While the burgers are cooking, mix the remaining coriander leaves with the yogurt, lime juice and a good grind of black pepper. Split the buns in half and spread the bases with some of the yogurt. Top each with leaves, avocado, onion, a burger, another dollop of the lime yogurt and some salsa, then serve.
Nutrition Facts : Calories 195 calories, Fat 3 grams fat, Carbohydrate 33 grams carbohydrates, Sugar 7 grams sugar, Fiber 6 grams fiber, Protein 11 grams protein, Sodium 1.38 milligram of sodium
MEGA BEA-PO BURGER
Mega Bea-po burger is a tasty combination of "Great" Northern "Beans "and Sweet Potatoes! I love the smooth texture of the northern beans that blend so well with other spices and flavors. Northern beans work so well as a binder and make a firm, yet juicy burger that will not fall apart. You can eat this quarter pounder a not feel the least bit guilty. The Mega Bea-po burger is high in both protein and dietary fiber, but low in fat and carbohydrates. So Hip-Hip-hooray to "healthy eats" - Enjoy!
Provided by Peapo Queen
Categories Lunch/Snacks
Time 55m
Yield 6-8 burgers, 6-8 serving(s)
Number Of Ingredients 16
Steps:
- Preheat oven to 400 degrees. Prepare a baking sheet with parchment paper and/or cooking spray.
- Measure and pack 1 cup of cooked mashed sweet potatoes and put into a medium size bowl. Drain off any excessive water,.
- Measure 1 cup of pre-cooked dry northern beans and put into a second bowl. Using a spoon or fork, remove as much water as possible from the white northern beans in order to extract excess moisture and maintain the desired consistency of the burger mixture.
- Dice and finely chop ¼ cup of Vidalia onions put aside into a small container.
- Combine the white northern bean mixture into the bowl of mashed sweet potatoes. With a fork, mix the sweet potatoes and white northern beans together. Slowly fold in the chopped onions.
- Next, add 2-3 tablespoons of honey mustard (to suit your taste) for seasoning and fold into the potato mixture.
- Add in the rest of the spices and optional seasonings as desired.
- Finally, add 1/8 cup of psyllium husks (or oat bran if not available) to help to bind the mixture together.
- Divide the mixture into 6-8 equal parts. Take a spoon and put a portion of the mixture onto the baking sheet for each patty. Mash each patty down into a round form with a spoon/fork. Make sure that you allow enough space between the patties so they do not stick to each other.
- Put the baking sheet into the preheated oven for a total of approximately 35-40 minutes. Make sure to check each patty no more than 15 minutes after they start baking. Flip the patties over with a spatula when they start to turn brown and firm. Recheck the patties again in another 10-15 minutes, and remove when done to your liking!
- Special note: (If you want a crispier veggie burger, put them under the broiler (checking frequently) for no more than 5 minutes.).
Nutrition Facts : Calories 154.2, Fat 1.8, SaturatedFat 0.5, Cholesterol 1.5, Sodium 89.6, Carbohydrate 27.8, Fiber 8.1, Sugar 3, Protein 8.2
RED-BEAN BURGERS WITH AVOCADO AND LIME
Mashed kidney beans are amped up with carrots, chili powder, and oregano for these meatless burgers.
Provided by Martha Stewart
Categories Food & Cooking Lunch Recipes
Time 40m
Yield Makes 4
Number Of Ingredients 9
Steps:
- Lightly mash beans in a large bowl, leaving some whole. Add carrot, chili powder, oregano, breadcrumbs, and eggs. Season generously with salt and pepper; stir until thoroughly combined. Divide mixture into 4 portions and form into patties.
- Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add patties and cook, undisturbed, until bottom forms a browned crust and most of oil is absorbed, 10 to 12 minutes. Flip patties and add remaining 1 tablespoon oil to pan, swirling to coat bottom. Cook, undisturbed, until browned on other side and heated through, 8 to 10 minutes. Serve on buns with accompaniments.
SWEET PEA-PO MEGA BURGER
One of my childhood friends reminded me of the "hamburger sandwiches" my mother use to make me for lunch. One burger was enough to feed three people! Since that time, I have become more health conscience. I still enjoy eating comfort foods, but now I opt to prepare meals with their nutritional value in mind. The "Sweet Pea-po" Mega Burger is a wonderful combination of sweet potatoes and black eye peas in a veggie burger. Sweet Potatoes not only taste good, but are a good source of complex carbohydrates, dietary fiber, beta-carotene, Vitamins C, and potassium. And black eye peas are a good source of protein, fiber,and iron. So go ahead, and enjoy that 'mega-burger'!
Provided by Peapo Queen
Categories Lunch/Snacks
Time 55m
Yield 4-6 burgers, 4-6 serving(s)
Number Of Ingredients 14
Steps:
- Preheat oven to 400 degrees. Prepare a baking sheet with parchment paper and/or cooking spray.
- Measure and pack 1 cup of cooked mashed sweet potatoes and put into a medium size bowl. (If pre-packaged, put the bowl of sweet potatoes into the microwave for about a minute to reach lukewarm temperature, and then set the bowl aside).
- Measure 1 cup of frozen black eye peas and put into a microwavable bowl. Defrost the black eye peas in the microwave approximately 2-4 min (based on oven wattage) until they are soft, but not mushy. Mash the black eye peas with a fork and put the bowl aside for a minute.
- Dice and finely chop ¼ cup of red onions put aside into a small container.
- Combine the black eye pea mixture into the bowl of mashed sweet potatoes. With a fork, mix the sweet potatoes and black eye peas together. Slowly fold in the chopped onions.
- Next, add 2-3 tablespoons of honey mustard (to suit your taste) for seasoning and fold into the potato mixture.
- Add in the rest of the spices and optional seasonings if desired.
- Finally, add 1/8 cup of psyllium husks (or oat bran if not available) to help to bind the mixture together.
- Divide the mixture into 4-6 equal parts (see note below). Take a spoon and put a portion of the mixture onto the baking sheet for each patty. Mash each patty down into a round form with a spoon/fork. Make sure that you allow enough space between the patties so they don't stick to each other.
- Put the baking sheet into the preheated oven for a total of approximately 35-40 minutes. Make sure to check each patties no more than 15 minutes after they start baking. Flip the patties over with a spatula when they start to turn brown and firm. Recheck the patties again in another 10-15 minutes, and remove when they are done to your liking!
Nutrition Facts : Calories 153.5, Fat 1.8, SaturatedFat 0.4, Sodium 287.6, Carbohydrate 30.9, Fiber 5.3, Sugar 6.8, Protein 5.7
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