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Monday, December 28, 2015

Yummy & Healthy Veggie Blackbean Burger


You are going to thank me later - 
these Black bean 
Veggie Burgers ROCK!

Ingredients
1 can Goya Black Beans
1 can Goya Great Northern Beans
1 small  onion
Garlic
Carrots
Celery
1 package minute rice instant rice (cooks 90 sec- great to have on hand)
Jalapeños
Veggie Stock ( low sodium )
S&P
Red pepper flakes
Almond Flour

To begin you will  sauté diced onion, carrots, and celery.  About 3/4 cup of each.  Along with 3 to 4 sliced peeled garlic cloves - do this until just tender (not over browned).  I add jalapenos to mine as well your choice!  Set aside to cool. S&P slightly while browning - to help them sweat.  Zap 1 serving of the brown rice = 1 cup or already cooked brown rice add to mixture 

In a food processor pulse 1 can of each rinsed chickpeas and black beans only slightly - you still want a bit of a chunky texture not a 
complete puree or paste.  Then mix together you sauteed veggie mixture & the beans adding S&P to taste, 1/4 cup almond flour for binding, (more or less you decide) crushed red pepper flakes, garlic powder.  Maybe a bit of low sodium veggie stock to hold as well.   You want them to be able to form patties and hold their shape. 


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At home mixing the veggie mixture
Form patties and chill 10 min - to one hour.  I use parchment paper so they won't stick.  Store in tupperware with parchment sheets between for several days and remove when ready to cook.

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Chilled Patties 

Next saute w/ olive oil over med heat til browned on both sides
transfer to preheated oven and cook for 15 min. at 400 degrees until heated throughout
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Saute in oven proof skillet 

Finally end with some Asian slaw and roasted Brussels spouts for a healthy lunch or dinner that more than satisfies!   

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The finished healthy meal - love it!  YUM

Enjoy - Cheers - Here's To Your Health