The Schmooze

RECIPE: Meatless Burgers


This summer get the feel of a burger without all the fat and calories? Here is my meatless burger recipe that you can enjoy instead with healthy carbohydrates and protein.

Ingredients:

  • 1 can low sodium black beans

  • 2 bell peppers – 1 orange or yellow and 1 red

  • 1 onion

  • Approx. 1 tbsp extra virgin olive oil

  • 4 tbsp whole wheat flour

  • 1 egg – (omit for vegan)

  • Spices: salt, chili powder, cumin, red pepper (cayenne)

Sauce Ingredients:

  • 1/2 cup non-fat greek yogurt

  • Dash of sriracha

  • Squeeze of lime

  • Pinch of salt

Directions:

  1. Rinse and strain black beans set aside to dry.

  2. In a pan heat a small amount of the olive oil.

  3. Dice onion and peppers. Place diced onion and pepper in pan and saute until lightly browned. Let onions and peppers cool.

  4. In mixing bowl mash black beans. Add flour, egg and spices. Put a bit of each spice in and only a dash of red pepper (season to your taste), mix together.

  5. Add cooled peppers and onions, mix together.

  6. Make four burgers and put in fridge to cool and set.

  7. In pan add rest of olive oil and heat. Place cooled burgers in pan and fry until golden brown on a medium to low heat. Flip over and brown the other side. Flip again each side if necessary to heat through completely!

  8. To make sauce mix together all sauce ingredients in a bowl and top over burger.

Burger can be eaten with whole grain bun, over brown rice, quinoa or with a salad.

So many ways you can enjoy it!

Nutritional Information:

Makes approx. 4 servings

Each burger serving is approx. 205 calories, 5.5 grams of fat, 29 grams of carbs, 10 grams of protein an 9.5 grams of fiber

Food servings: 1 fat, 1 grain, 1.5 protein, .5 vegetable

#recipe #meatless #burger #vegetarian

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