Diabetic anyone?

MsTinkerbelly · 01-13-2012, 11:10 AM

Southwestern Black Bean Burgers

This healthy recipe is extremely easy to follow there’s not too much prep work involved and with a variety of alternative add ins you can really create a delicious vegetable burger catered specifically to your taste.
Ingredients
1 15.5 oz can of black beans rinsed, drained, and divided
3 cloves of chopped garlic
1/4 cup of corn
1/4 cup of red bell peppers chopped
1/4 cup of vidalia onions chopped
1/4 cup of medium salsa + 1 tbsp of salsa for garnish (optional)
1/4 cup of fine cornmeal
1 tsp of ground cumin
1 tsp of cilantro
1 tsp of hot sauce (optional)
Method
Begin by using your non stick fat free cooking spray to thoroughly grease a saute pan, add in onions and garlic and saute over medium heat, add in red peppers and corn. Continue to saute until garlic becomes fragrant and onions are translucent, remove from heat and set aside

Meanwhile drain and thoroughly rinse the black beans and divide them in half. Set aside half the black beans in a large mixing bowl.

Add the remaining black beans to the sauteed vegetables, mix ingredients together and then pour the black beans and vegetables into a blender, pulse for 1-2 minutes or until all ingredients have coarsely been pureed and you are left with a creamy consistency

Add mixture to your whole black beans, add in salsa, cornmeal, cumin, cilantro and hot sauce, thoroughly mix all ingredients together

Place mixture in refrigerator and let sit for 2-5 hours(this will help the mixture to firm, making it easier for you to prepare burger patties)Preheat oven to 350Using your hands form four patties about 4-6 inches wide
Place patties on greased baking sheet and let bake for 30 minutes ( 15 minutes on each side or until golden brown)

**I serve these on whole wheat buns or bread, or over brown rice (once mixed together it is like a dirty rice) or just with a simple veggie salad.

01-13-2012, 11:10 AM	#11
MsTinkerbelly Timed Out - TOS Drama How Do You Identify?: ... Preferred Pronoun?: ... Join Date: Nov 2009 Location: ... Posts: 6,573 My Photo Gallery Thanks: 30,737 Thanked 22,895 Times in 5,017 Posts Rep Power: 0	Southwestern Black Bean Burgers This healthy recipe is extremely easy to follow there’s not too much prep work involved and with a variety of alternative add ins you can really create a delicious vegetable burger catered specifically to your taste. Ingredients 1 15.5 oz can of black beans rinsed, drained, and divided 3 cloves of chopped garlic 1/4 cup of corn 1/4 cup of red bell peppers chopped 1/4 cup of vidalia onions chopped 1/4 cup of medium salsa + 1 tbsp of salsa for garnish (optional) 1/4 cup of fine cornmeal 1 tsp of ground cumin 1 tsp of cilantro 1 tsp of hot sauce (optional) Method Begin by using your non stick fat free cooking spray to thoroughly grease a saute pan, add in onions and garlic and saute over medium heat, add in red peppers and corn. Continue to saute until garlic becomes fragrant and onions are translucent, remove from heat and set aside Meanwhile drain and thoroughly rinse the black beans and divide them in half. Set aside half the black beans in a large mixing bowl. Add the remaining black beans to the sauteed vegetables, mix ingredients together and then pour the black beans and vegetables into a blender, pulse for 1-2 minutes or until all ingredients have coarsely been pureed and you are left with a creamy consistency Add mixture to your whole black beans, add in salsa, cornmeal, cumin, cilantro and hot sauce, thoroughly mix all ingredients together Place mixture in refrigerator and let sit for 2-5 hours(this will help the mixture to firm, making it easier for you to prepare burger patties)Preheat oven to 350Using your hands form four patties about 4-6 inches wide Place patties on greased baking sheet and let bake for 30 minutes ( 15 minutes on each side or until golden brown) **I serve these on whole wheat buns or bread, or over brown rice (once mixed together it is like a dirty rice) or just with a simple veggie salad.