Monday, August 27, 2012

Recipe: Black Bean Burgers

Here we go, another meatless Monday! I've spent the last couple of weekends on the road. I've managed to stay gluten-free, but I haven't been very good. Let's face it, MACH (agility championship) chocolate cake isn't health food even if it IS gluten free with super-yummy raspberry filling :-)

So back on track this week, starting with a 6.7 mile walk tonight - the distance in and of itself is not so significant as the total mileage it represents. With a little more than 4 months to go I am more than 3/4 of the way to my 2,000 mile goal for the year. Yes, that's 1,500 (technically 1,501.5) miles on my feet since January 1st, 2012!

On the menu tonight was a black bean burger. I like the concept, don't love the ingredients in the commercially made black bean burgers. Too many weird unpronouncable things in a product marketed as 'healthy' - see list below! What the heck is green pepper juice??

Here's my black-bean burger recipe:
Ingredients:
16 oz cooked black beans (I cheated and used canned beans tonight)
1 medium sized green pepper (diced)
1/4 cup red onion (diced)
1 ear corn (medium - 2/3 cup)
2 eggs (I used eggs from my CSA which are on the small side)
1-2 tablespoons taco seasoning

Method:
Puree black beans with egg(s) and taco seasoning in food processor (I used my magic bullet), pulse in remaining ingredients to combine. Form into patties (approximately four 1/4 lb patties).

Bake in oven on cookie sheet at 350 degrees for 10 minutes, flip and bake another 10 minutes. Alternatively prepare on stovetop in covered non-stick saute pan on medium high for 10 minutes per side.

Garnish with sharp cheddar cheese (114 calories) and/or pickled jalepeno peppers (15 calories)!

Nutrition Information
Calories132
Fat2.1g
Saturated Fat0.5g
Cholesterol53mg
Sodium586mg
Carbohydrates25g
Fiber7g
Sugars3g
Protein9g


MorningStar Black Bean Burger Ingredients:


BLACK BEANS (BLACK BEANS, WATER, SALT, SUGAR, CALCIUM CHLORIDE, FERROUS GLUCONATE), COOKED BROWN RICE (WATER, BROWN RICE), ROASTED ONIONS, TEXTURED SOY PROTEIN CONCENTRATE WITH WATER, TEXTURED WHEAT GLUTEN WITH WATER, ROASTED GREEN AND RED PEPPERS, ROASTED CORN, TOMATOES (DICED TOMATOES, TOMATO JUICE, SALT, CITRIC ACID, CALCIUM CHLORIDE), CORN OIL, EGG WHITES, BULGUR WHEAT, GREEN CHILIES (GREEN CHILIES, SALT, CITRIC ACID, CALCIUM CHLORIDE), CALCIUM CASEINATE, CORNSTARCH, ONION POWDER, SPICES, CILANTRO, CHIPOTLE PUREE (CHIPOTLE PEPPERS, WATER, SALT, VINEGAR), YEAST EXTRACT, DEXTROSE, GARLIC, SALT, HYDROLYZED VEGETABLE PROTEIN (CORN GLUTEN, WHEAT GLUTEN, SOY PROTEIN), SOY SAUCE (SOYBEANS, WHEAT, SALT), ARTIFICIAL AND NATURAL FLAVORS, VINEGAR, PAPRIKA, GREEN PEPPER JUICE, JALAPEƑO PEPPERS, GARLIC JUICE, LIME JUICE, DISODIUM INOSINATE, CARAMEL COLOR, LACTIC ACID, OIL OF LEMON.

Allergen Information:

CONTAINS SOY, WHEAT, EGG AND MILK INGREDIENTS.





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