Saturday, July 21, 2012

Grilled Bean Burgers

Here is a great meatless meal for the fam!  This one is packed with so much flavor (not to mention healthy veggies) you will never want to go back to those greasy, cardboard hockey-pucks.  It makes a big batch, and I actually froze about half of it.  It thawed out perfectly and made a delicious, quick meal a month or so later, so they didn't get tired of it.

Lyd's Tip:  If you're like me, you want to save a buck so you use dry beans... and if you're like me even more, you're also a little forgetful when it comes to soaking the beans over night.  The solution:  slow cooking the beans!  Rinse them and throw them in the crockpot- fill the water almost to the top, and cook on high for about 4 hours (maybe less).  Drain and rinse the beans when they are soft and you're set.  I usually store the extra in a Tupperware in the fridge to use in other things that week.

Grilled Bean Burgers (Taste of Home)
1 large onion, finely chopped
1 tablespoon olive oil
4 garlic cloves, minced
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 cups 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, split
8 lettuce leaves
8 tablespoons salsa

In a large nonstick skillet coated with cooking spray, saute onion in oil for 2 minutes. Add garlic; cook for 1 minute. 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 pinto beans and black beans. Stir in oats. Add the mustard, soy sauce, ketchup, pepper and carrot mixture; mix well. Shape into eight 3-1/2-in. patties.

Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill patties, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until heated through. Serve on buns with lettuce and salsa. Yield: 8 servings.

Nutritional 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 lean meat.
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Momma Kaye said...

Did you actually grill these? How do they stay together? What a nutritious way to get good protein and iron. THanks for the recipe!

Ashley said...

This sounds great! Good to know they freeze well, too.

TiAnn said...

Lydia! I am so excited to try your bean burgers! They look so good to me right now!