Contributed By: aprilbenne
recipezaar
A moist, delicious vegetarian alternative to boring frozen veggie burgers. These are easy to make and taste wonderful on whole-grain buns with some cheddar cheese, tomato and lettuce for crunch. Be watchful while cooking these ... the sugar content in the barbecue sauce can cause the burgers to blacken kind of quickly. Tastes great on the grill, too ... just keep an eye on them!
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Total Preparation Time: 15 to 30 minutes
Ingredients: Bean & Legume
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: American
Special Features: Quick to Prepare (under 30 minutes)
Make Ahead
Vegetarian
Nutrition Content: Good Source of Calcium
High Fiber
Holiday: July 4th
Meal Type: Entree
Ingredients
1 teaspoon Olive oil
½ cup Minced onions
½ cup Chopped and seeded plum tomatoes
1 teaspoon Minced Jalapeno or Serrano chili pepper
1 clove Garlic, minced
1 teaspoon Chili powder
1 (15 oz) can Kidney beans, rinsed, well drained
1/4 cup Dry breadcrumbs
2 tablespoons Barbecue sauce
1 Egg white, beaten
4 Whole grain buns, toasted
Toppings:
4 slices Cheddar cheese
4 Leaves lettuce
4 slices Thick tomatoes
Avocado slices
Barbecue sauce
Preparation
1. Heat oil in nonstick skillet over medium heat. Add onion, plum tomato, jalapeno, garlic and chili powder; sauté 5 minutes. Cool slightly.
2. Using fork, coarsely mash beans in bowl. Combine with onion mixture, breadcrumbs, 2 tablespoons of the barbecue sauce and egg white.
3. Shape mixture into four 1/2-inch-thick patties. (Can be prepared 4 hours ahead. Cover and chill.) It will look as though these little burgers will just fall apart and turn to mush, but they stay together really well once they "hit the pan"!
4. If grilling; oil the rack or spray grill rack with nonstick spray, then fire up coals to medium heat. If pan-frying, heat a little olive oil over medium heat.
5. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.
6. Place burgers on buns. Serve with more barbecue sauce, and cheese, tomato, lettuce, avocado, or whatever topping you like!
Cook's Notes
Nutrition Information
Calories: 323
;
Total Fat: 9.5 g
;
Saturated Fat: 4 g
;
Carbohydrates: 45 g
;
Protein: 16 g
;
Calcium: 211 mg
;
Sodium: 899 g
;
Fiber: 9.5 g