Tonight's dinner comes from the Moosewood Lowfat Favorites Cookbook. I had a can of kidney beans in the pantry that I wanted to use, so I looked through the book for recipes that called for a can of them. I found this recipe for a chili burger. The name makes it sound like a beef burger smothered in chili, but it's really a chili spiced bean burger.
I love kidney beans, especially the dark ones, because they top the USDA's list of anti-oxidant rich foods. One-half of a cup containts 6 g. of fiber and 6 g. of protein while they're virtually fat free and very high in vitamin C.
These burgers were excellent, they tasted a lot like Morningstar Farms Black Bean Patties. I served them with sweet potato fries and a large garden salad.
slightly adapted from Moosewood Restaurant Lowfat Favorites
Makes 3-4 patties
1/2 yellow onion, minced
3 garlic cloves, minced
2 carrots, shredded
1 tsp. dark mexican chili powder
1 tsp. ground cumin
1 tsp. salt
1/2 tsp. pepper
1 15 oz. can dark red kidney beans, drained
1 tbsp. dark brown mustard
2 tbsp. worchestershire sauce
2 tbsp. ketchup
1/2 c. quick cooking oats
Hamburger buns (light whole wheat)
Sprinkle of monterey jack cheese
Heat a large skillet over medium low. Spray with nonstick spray, saute onion, garlic and carrots for 5 minutes. Season with salt and pepper. Set aside.
While veggies cook, drain beans, and add to a bowl. Mash with a potato masher.
Add mustard, worchestershire, ketchup, chili powder, cumin and oats.
Scrape veggies out of pan, add to bean mixture.
Mix burgers thoroughly, form into 3-4 patties.
Heat same skillet over medium-high. Spray with nonstick spray.
Drop patties into skillet, cook for 5-6 minutes per side.
After flipping, add cheese, cover to melt.
Serve on a bun with condiments.
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