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Black Bean Edamame Burgers

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Black Bean Edamame Burgers

Tired of hamburgers by now? Can’t bare to eat another one? Looking for something healthier? Something with more fiber? Are you vegetarian and can’t eat the piles of burgers, dogs, and sausages everyone serves? Well then, I have the perfect dish you can make for yourself, or your guests. You can even make extra and store in your freezer.

RECIPE:

Ingredients:
Two 15oz cans of Black Beans, rinsed and drained
1/2 tsp each of Cumin and Garlic powder
1/4 tsp each of Black Pepper and Chili Powder
1/8 tsp Sea Salt
1 cup Frozen Edamame, thawed and drained
2 cups Roma Tomatoes, chopped, drained, divided in half
4 TBSP Chopped Cilantro, divided in half
4 Green Onions, trimmed and chopped fine, divided in half
1 TBSP Extra Virgin Olive Oil
1/4 Cup Oat Bran
1/2 TBSP Low Sodium Soy Sauce
1/3 Cup, finely ground Triscuit Crackers
Juice of 1 Lemon
Pinch of Sea Salt & Black Pepper (salsa)
1 Firm Avocado, peeled and coarsely chopped

Procedure:

  1. Preheat oven to 425 degrees and line baking sheet with parchment paper
  2. Place back beans in a large bowl and mash well
  3. Place all seasonings and salt in a small bowl and grind until fragrant
  4. Add Seasonings, Edamame, 1 cup Tomatoes, 2 TBSP Cilantro, 2 Chopped Green Onions, Olive Oil, Oat Bran, and Soy Sauce to black bean bowl. Mix well. Mixture should be fairly stiff.
  5. Using half cup measuring cup, scoop up bean mixture and shape into patties. Roll each patty into Triscuit crumbs. Place on baking sheet and bake for 15-20 minutes, until golden brown on top. Serve with salsa:
  6. Salsa: In a small bowl, combine remaining 1 cup Tomatoes, 2 TBSP Cilantro, 2 Green Onions, Juice of 1 Lemon, the pinch of Sea Salt & Black Pepper, and Avocado. Mix well. Serve with Black Bean Patties.

Okay, so let’s run through what you have to do. First thing first, I took 2 cans of black beans, rinsed and drained them and then mashed them in a bowl.

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Then I ground up the seasonings in a small bowl, put that aside for a second, and then added the tomatoes, edamame, cilantro, green onions, oat bran, soy sauce, and olive oil, along with the ground seasonings to the black bean mixture.

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*I recruited my younger daughter to help me with the Edamame. You can definitely buy it already out of the shells, but everytime I do that, my daughter gets mad and says “I wanted to do that part.” So, this time I bought the frozen Edamame in a bag, cooked it, and then when it cooled, she popped all the soybeans out of their shells.

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After smooshing everything together into normal sized patties (they will NOT shrink like regular burgers – keep that in mind) you cover them in whole wheat crackers. I used Triscuit since they only have 2 ingredients, and I love their taste!

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Then place them on a baking sheet. You should cover the baking sheet with parchment paper, which I could not find at first, so I cooked them without it, and just sprayed the baking sheet with olive oil spray. (Of course I found the parchment paper later on).

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While that cooks for 15-20 minutes I make the salsa to put on top. That’s the best part to me. I love avocado.

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Yum! Do you have any healthier versions of your favorite BBQ foods? Any great vegetarian suggestions?

I love hearing from you!

CHRISTINE ARDIGO – Author of Cheating to SurviveEvery Five Years & The Bridges Before Us

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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Yummy & Nutritious BBQ Ideas

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BBQ tips

Barbeques!

When most people think of BBQ’s, the first thought that comes to mind is fatty meats, greasy appetizers, sugary desserts and calorie-loaded drinks. How are you supposed to stick to your diet when you’re hosting one? Or attending one? But there are many delicious, healthy alternatives that will leave you and your guests full, yet feeling satisfied. For your next BBQ cook up some of these delicious meals, or bring some to your next BBQ. Inspire others to cook & eat healthy, too.

I always tell people to pick their poison. If you can only eat your Aunt Bertha’s delicious potato salad once a year at the family BBQ, eat it. But, don’t choose things that you can get all the time, like chips, store bought macaroni salad, the typical hot dog, etc. Also, eat a little before you go. I hate arriving at someone’s home starving, and there’s no food to be found for the first hour except a bowl of cheese doodles. Right? Eat a small, healthy snack before you go and then choose your menu items carefully.

Instead of the usual burgers, hot dogs, sausages, and the classic potato and macaroni salads, why not come up with some new ideas?

  • Grill chicken breasts or thighs.
  • You can try turkey fillets, and all kinds of fish like salmon, swordfish, and shrimp.
  • Start a new trend. Buy a few bison or turkey burgers or turkey tenderloins. Cook them up and then cut into pieces and serve with toothpicks for your guests to sample—they might have it at their next BBQ.

Kabobs! final kabob

Kabobs are easy and you can be as creative as you like. Anything goes. Look in your fridge and see what you have lying around:

  • Meat: Chicken, steak, salmon, swordfish, shrimp, even Tofu!
  • Veggies: Cherry tomatoes, zucchini, peppers, onions, button mushrooms.
  • Fruit: Pineapple, peaches, nectarines, apples.

Speaking of Veggies…final veggies

You can throw them directly on the grill. Just spray the grill with extra virgin olive oil cooking spray.

  • Ever try roasted Cauliflower or grilled asparagus?
  • Roast corn on the cob, whole portobello mushrooms, and even eggplant.
  • Cut a vidalia onion in half and cook face down.
  • Slice sweet potatoes in half and do the same.

Speaking of Fruits…final fruit

Want a great, delicious, nutritious, low-cal dessert? How do these look? Grill fruit kabobs on the grill as well.

  • You can even grill whole pineapple slices or bananas in their skins on the BBQ.
  • Make a mixed rainbow-colored fruit salad for dessert with: strawberries, mandarin oranges, mangoes, green grapes and blueberries.
  • Make angel food cake with fresh berries and whipped cream.angel2

Need an idea for a side dish to make or bring to a BBQ?final side dishes

Make fresh spinach salads, 3 bean salads, or a Quinoa salad. Quinoa looks like couscous but is high in protein and fiber. Simply cook as you would for rice. Add a can of rinsed black beans, cherry tomatoes and chopped scallions. Drizzle with a little extra virgin olive oil, lime juice and cilantro and voila!

Here’s my favorite Quinoa recipe: Quinoa Salad with Apples, Walnuts, Dried Cranberries, and Gouda:  http://www.finecooking.com/recipes/quinoa-salad-apples-walnuts-dried-cranberries-gouda.aspx

The trick is a lot of food, not a lot of calories! Remember, the real reason you’re there is to enjoy the company and catch up with family and friends. Not to stuff yourself with thousands of unhealthy calories. Then I’ll have to hear it the next day with: “What do you think about this new Detox Cleanse I heard about.” Ugh. If you ate healthy people, you wouldn’t need to cleanse! (Hee hee)

 

Want more great BBQ Tips? Check out this FREE Webinar by Guiding Stars – “Healthy Grilling

So, what do you think? What will you try at your next BBQ? What was your favorite idea on here? Any others to add?

I love hearing from you!

CHRISTINE ARDIGO – Author of Cheating to SurviveEvery Five Years & The Bridges Before Us

The greatest compliment you can give me is when you share this with others.
I sincerely appreciate it:

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