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Wednesday, October 2, 2013

Seed and Bean Burger (and Crumbles)

I truly enjoy making veggie/bean burgers. It is a lot of fun to experiment with different flavours and ingredients. You can really customize them to whatever you are doing for dinner that night. Doing Mexican? Make a taco inspired bean burger! Italian? Pasta inspired! So many options, so many ways! You can do this with meat burgers, but they can also get overcooked or fall apart a lot more easily than bean burgers will. Another great thing about making bean burgers is versatility! Go from burger on a bun to crumbles in a taco within a matter of seconds using the exact same recipe. Two in one meals that are healthy and yummy and friendly to your wallet.


Shopping List
  • 1/2 Cup Mashed Black Beans
  • 2 TBSP Cornmeal
  • 1 Flag
  • 1/4 Cup Seeds
  • 1/4 Cup Chopped Onion
  • 1 TBSP Mustard
  • Sprinkle of Salt and Black Pepper

Hardware
Baking Sheet
Mixing Bowl
Mixing Spoon
Small Mixing Bowl
Measuring Cup, TBSP and TSP
Time 22 Minutes
Prep 7 Minutes
Cook 15 Minutes
Yield 3 Burgers

Time To Get Cooking!!!
Pre-heat oven to 400 degrees
Make flag a the small mixing bowl and let sit until gelled
Mix together beans, cornmeal, flag, seeds, onion and mustard
Sprinkle in salt and black pepper
Split mix into 3 parts
Grease foil
Roll each part into a ball and press into a burger
Bake for 15 minutes
Remove from oven once done
Let cool before removing from baking sheet

Serving
1 bean patty either with buns or bun-less. Chop and add to a salad for a protein kick

Storing and Reheating
Place into a zip top bag in the fridge for 2 weeks or in the freezer until needed. Reheat until warmed throughout.

Nutritional Information(subject to change depending on seeds)
Calories 69
Fat 2g
Carbs 15g
Protein 4g

Cost Information(subject to change depending on seeds)
Recipe Cost:$0.43
Cost Per Serving:$0.14

Tricks
None







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