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Saturday, March 17, 2012

Heart Smart Veggie Burgers

I’m not gonna tell you that these burgers are anything like the real thing, because I’d be lying. There is simply no substitute for a juicy beef burger…but this is a close facsimile that is a LOT healthier.

Ingredients (4 burgers)
·      
   4 Tbps extra-virgin olive oil, divided
·         1 med onion, chopped
·         4 cloves garlic, minced
·         ¼ tsp cumin
·         ¼ tsp fresh ground sea salt
·         ¼ tsp fresh ground black pepper
·         1-14 oz can no salt black beans, drained and rinsed
·         ½ cup cooked brown rice
·         ¼ cup cooked oatmeal (dry cooked, not soggy)
·         Handful of fresh cilantro, chopped
·         2 Tbps whole-grain wheat flour

Preparation
·        
 Sauté onion & garlic in 2 Tbps of oil until turning opaque.
·         Add cumin, salt, pepper, beans, rice and oatmeal and sauté another 3-4 minutes.
·         Remove from heat and set aside to cool for 5 minutes. Stir in the cilantro and let sit another 2 minutes.
·         In food processor, pulse the bean mixture 4 or 5 times until blended but with a semi-rough texture.
·         Form the bean mixture into patties and very lightly dust with flour. Set aside
·         Preheat another sauté pan with the 2 remaining Tbps of oil. Sauté the burgers for 2-3 minutes on both side until browned and serve with all your favorite burger trimmings.

I like mine with lettuce and tomato, Heinz 57 and french fried potatoes”…hold the fries :)

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