Thursday, September 20, 2012

Homemade Bean Burgers

These veggie burgers are better than the ones you buy in the store and have a LOT less sodium as well.  If you read your labels you will find that most veggie burgers and black bean burgers are loaded with sodium.  Hint:  When reading labels try to keep your sodium levels equal to or less than the calories.  
I learned to make these this summer from Jeff Novick, a chef for Whole Foods.  He is amazing and has some wonderful stuff online, so check him out!
My 11 year old twins even enjoy these burgers.  Try them at your next party and I think you'll be surprised how many people will enjoy them!!

Bean Burgers
(makes 8-10 burgers)

1 can Kidney beans, rinsed
1 can Black beans, rinsed
1 c. brown rice, cooked
1 c. rolled oats, dry
¼ c. ketchup, BBQ sauce or other sauce you enjoy
4 t. Mrs. Dash or other desired spice (Mrs. Dash makes wonderful salt-free blends.  Check them out next time you're at the store and get a couple)

Mash beans in a bowl with potato masher.  Mash until beans are mixed together and sticky, but you can still see parts of the whole bean.  Do not mix in a food processor.  Add rice, oats, sauce, & spices.  Stir until all the ingredients are mixed together well.

Roll appx. 1/3 c. of mixture into a patty & put on a pan lined with waxed paper.  This mixture should make about 8-10 burgers.  Put in refrigerator for about 10 minutes to dry out a little.  Cook on a hot pan or grill for 2-3 minutes on each side until well browned.  You don’t have to worry about under cooking because there aren’t any raw ingredients, but just cook until heated through.  Add cheese, if desired, and let melt on top.

Serve on a wheat bun with desired toppings (spinach, onion, tomato, pickle & sauces)

This is what your bean mixture should look like when you're done smashing the beans. 

 This is how toasty they look when they're about done.  Like I said before, the ingredients aren't raw, so don't worry about undercooking them.  Just worry about burning them :)