Read The Happy Herbivore Cookbook Online
Authors: Lindsay S. Nixon
The Happy Herbivore Cookbook (20 page)
Burgers, Wraps, Tacos, & More
Black Bean Burgers
Makes 3 burgers
|
Pictured opposite
| I love a good and quick meal, and this burger fits the bill perfectly. Serve with Rustic Yam Fries (pg. 179).
|
Pictured opposite
| I love a good and quick meal, and this burger fits the bill perfectly. Serve with Rustic Yam Fries (pg. 179).
1 15-oz can black beans,
drained and rinsed
1
â
4
c fresh cilantro, minced
1 tsp ground cumin
1
â
2
tsp dried oregano
cayenne, to taste
salt, to taste
pepper, to taste
Breadcrumbs (pg. 284)
3 whole-wheat hamburger
buns
drained and rinsed
1
â
4
c fresh cilantro, minced
1 tsp ground cumin
1
â
2
tsp dried oregano
cayenne, to taste
salt, to taste
pepper, to taste
Breadcrumbs (pg. 284)
3 whole-wheat hamburger
buns
1. Preheat oven to 350°F. Grease cookie sheet or line with parchment paper and set aside.
2. Pulse beans in food processor until mashed well or mash manually using a potato masher or fork.
3. Transfer to a mixing bowl and stir in cilantro and spices plus salt and pepper.
4. Add Breadcrumbs as necessary until the mixture can be handled and isn't terribly sticky, about
1
â
4
cup.
1
â
4
cup.
5. If after
1
â
4
cup it's still too sticky and difficult to work with, place in fridge 5 to 10 minutes.
1
â
4
cup it's still too sticky and difficult to work with, place in fridge 5 to 10 minutes.
6. Shape mixture into 3 patties.
7. Lightly spray each patty with cooking spray and bake 7 minutes.
8. Flip, re-spray, and bake for 7 to 10 minutes more until crisp on the outside and thoroughly warm.
9. Serve immediately on buns. Because there is no oil, these patties dry out as they sit so eat them right away.
NUTRITIONAL INFORMATION
Calories 147; Calories from Fat 14; Total Fat 1.6g; Cholesterol 0mg; Total Carbohydrate 24.1g; Dietary Fiber 7.5g; Sugars 0.6g; Protein 9.0g
Calories 147; Calories from Fat 14; Total Fat 1.6g; Cholesterol 0mg; Total Carbohydrate 24.1g; Dietary Fiber 7.5g; Sugars 0.6g; Protein 9.0g
Makes 7 burgers
|
Pictured opposite
| These burgers rock. They're perfect for backyard barbecues with friends, pool parties, or anytime you just want to sink your teeth into a meaty and juicy burger. The secret ingredient is the mushrooms, which naturally add a beefy flavor and hold in moisture. Top with all your favorite fixings and serve with Baked Onion Rings (pg. 176) or Rustic Yam Fries (pg. 179).
|
Pictured opposite
| These burgers rock. They're perfect for backyard barbecues with friends, pool parties, or anytime you just want to sink your teeth into a meaty and juicy burger. The secret ingredient is the mushrooms, which naturally add a beefy flavor and hold in moisture. Top with all your favorite fixings and serve with Baked Onion Rings (pg. 176) or Rustic Yam Fries (pg. 179).
1 slice whole-wheat bread
8 oz cremini mushrooms
1 15-oz can pinto or kidney
beans, drained
1 tsp paprika
1 tsp granulated onion powder
1 tsp granulated garlic
powder
1
â
3
c vital wheat gluten
2 tbsp soy sauce
2 tbsp steak sauce
2 tbsp BBQ sauce
pepper, to taste
8 oz cremini mushrooms
1 15-oz can pinto or kidney
beans, drained
1 tsp paprika
1 tsp granulated onion powder
1 tsp granulated garlic
powder
1
â
3
c vital wheat gluten
2 tbsp soy sauce
2 tbsp steak sauce
2 tbsp BBQ sauce
pepper, to taste
1. Preheat oven to 450°F. Grease or line a baking sheet with parchment paper.
2. Place bread slice in a food processor and allow the motor to run until breadcrumbs form. Transfer to a mixing bowl.
3. Place whole mushrooms in the food processor and pulse until coarsely shredded to the size of sliced olives. Transfer to a mixing bowl.
4. Repeat with pinto or kidney beans.
5. Combine all ingredients.
6. Using your hands, form 7 patties.
7. Place patties on cookie sheet, spray with cooking spray, and bake for 10 minutes.
8. Flip, re-spray, and bake for another 8 minutes.
9. Flip, re-spray for a third time, and bake 5 minutes more.
CHEF'S NOTE:
You can also pan-fry or grill these burgers. Cook in a nonstick skillet, flipping every minute or so, until brown on each side. To grill, cook on foil until firm, then cook directly on grill until thoroughly heated. Once firm, remove foil and cook on rack to get a nice charcoal grill flavoring.
You can also pan-fry or grill these burgers. Cook in a nonstick skillet, flipping every minute or so, until brown on each side. To grill, cook on foil until firm, then cook directly on grill until thoroughly heated. Once firm, remove foil and cook on rack to get a nice charcoal grill flavoring.
NUTRITIONAL INFORMATION
Calories 113; Calories from Fat 6; Total Fat 0.7g; Cholesterol 0%; Total Carbohydrate 17.5g; Dietary Fiber 3.5g; Sugars 3.7g; Protein 8.4g
Soul BurgersCalories 113; Calories from Fat 6; Total Fat 0.7g; Cholesterol 0%; Total Carbohydrate 17.5g; Dietary Fiber 3.5g; Sugars 3.7g; Protein 8.4g
Makes 4 burgers
| These burgers are inspired by the key ingredients in soul food. They're hearty and a little spicy. Serve with Rustic Yam Fries (pg. 179) or Low-Country Cucumber Salad (pg. 186).
| These burgers are inspired by the key ingredients in soul food. They're hearty and a little spicy. Serve with Rustic Yam Fries (pg. 179) or Low-Country Cucumber Salad (pg. 186).
1 15-oz can black-eyed peas,
drained and rinsed
1
â
2
small onion
1 jalapeño, seeded
1 red bell pepper, seeded
and diced
1 tbsp ketchup
2 tsp prepared yellow
mustard
1
â
2
tsp granulated garlic
powder
1
â
2
tsp chili powder
1
â
2
tsp ground cumin
1
â
2
tsp dried thyme
1
â
4
tsp salt
1
â
4
tsp pepper
1
â
4
tsp paprika
cayenne, to taste
Breadcrumbs (pg. 284),
as necessary
4 whole-wheat buns
drained and rinsed
1
â
2
small onion
1 jalapeño, seeded
1 red bell pepper, seeded
and diced
1 tbsp ketchup
2 tsp prepared yellow
mustard
1
â
2
tsp granulated garlic
powder
1
â
2
tsp chili powder
1
â
2
tsp ground cumin
1
â
2
tsp dried thyme
1
â
4
tsp salt
1
â
4
tsp pepper
1
â
4
tsp paprika
cayenne, to taste
Breadcrumbs (pg. 284),
as necessary
4 whole-wheat buns
1. Preheat oven to 350°F. Grease cookie sheet or line with parchment paper and set aside.
2. Pulse black-eyed peas, onion, and jalapeño in food processor until coarsely ground.
3. Transfer to a mixing bowl and stir in bell pepper, ketchup, spices, thyme, salt, and pepper.
4. Add Breadcrumbs as necessary until the mixture can be handled and isn't terribly sticky, about
1
â
4
to
1
â
2
cup.
1
â
4
to
1
â
2
cup.
5. If after
1
â
2
cup it's still too sticky and difficult to work with, place in fridge for 5 to 10 minutes.
1
â
2
cup it's still too sticky and difficult to work with, place in fridge for 5 to 10 minutes.
6. Shape into 4 patties.
7. Lightly spray each patty with cooking spray and bake for 7 minutes.
8. Flip, re-spray, and bake for 7 minutes more.
9. Flip and re-spray a third time, baking for 7 to 10 minutes or until crisp on the outside and thoroughly warm.
10. Serve immediately on buns. Because there is no oil, these patties dry out as they sit so eat them right away.
NUTRITIONAL INFORMATION
Calories 113; Calories from Fat 13; Total Fat 1.4g; Cholesterol 0mg; Total Carbohydrate 20.5g; Dietary Fiber 4.9g; Sugars 3.8g; Protein 6.6g
Calories 113; Calories from Fat 13; Total Fat 1.4g; Cholesterol 0mg; Total Carbohydrate 20.5g; Dietary Fiber 4.9g; Sugars 3.8g; Protein 6.6gOther books
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