Sunday, August 1, 2010

Veggie burgers that taste like burgers - almost

This recipe started out a year ago as just black beans cakes. After I discovered TVP, the recipe was adapted to work with TVP. I knew I got it right when a picky-eater friend went back for seconds. Beef broth makes the dish great, but adds no cholesterol and very little fat. If you want to grill these, make sure to brush the grill with oil too. For true vegetarian, use a hearty vegetable or mushroom stock instead of beef broth. Makes 8- ¼-pound size patties.

1 ½ cups textured vegetable protein (TVP)
1 ½ cups beef broth, vegetable broth or water
1 tbs. Worcestershire sauce
15 oz. can black beans, rinsed and drained
1 tsp. dried onion flakes
½ tsp. ground cumin
1 tsp. chili powder
Cayenne to taste
½ cup dried bread crumbs
½ cup egg beaters egg substitute
2 tbs. canola or olive oil

1. Bring broth and Worcestershire sauce to a boil in a small saucepan. Remove from heat and stir in TVP. Allow to sit for about 15 minutes or until water is absorbed. Allow to cool.

2. In a food processor, add the beans and spices. Mix just until blended but not smooth. Add bread crumbs and egg beaters and mix until combined. Add reconstituted TVP mix until just combined. Refrigerate at least one hour.

3. Form into patties using a little less than ½ cup per patty. Mixture will be sticky so plastic gloves help. Place patties on wax paper and brush with canola or olive oil.

4. Preheat a non-stick skillet or electric frying pan. Sauté over medium high heat until well browned. Be patient- allow to brown adequately before flipping. Be careful not to burn. Serve over salad greens or on a toasted bun. About 160 calories, 15 g. protein, 4.5 g. fat and 6 g. fiber per patty.

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