Recipes Discovered – Recipes

Read my review of this recipe.

Ingredients:

• 1 1/4 cups (9 ounces) dried black beans, rinsed, soaked overnight, and drained
• 3 cups water
• 1 bay leaf
• 2 plum tomatoes, peeled, seeded, and diced
• 1 yellow onion, chopped
• 4 cloves garlic, minced
• 1 tablespoon tomato paste
• 1 tablespoon wine vinegar
• 1 chipotle chili in adobo sauce, minced
• 1 3/4 teaspoons ground cumin
• 1 teaspoon salt
• 1 1/2 tablespoons canola oil
• 1/2 red bell pepper, seeded and chopped
• 1/2 cup cooked brown rice
• 1/4 cup chopped pecans
• 1 green onion, thinly sliced
• 1 egg, lightly beaten
• 3/4 cup fresh whole-grain bread crumbs
• 6 whole-grain hamburg buns
• 6 slices tomato
• 6 slices red onion
• 3 Bibb lettuce leaves, halved

Directions:

In a large saucepan over high heat, combine the beans, water, and bay leaf. Bring to a boil. Reduce the heat to low, cover partially, and simmer until the beans are tender, 60-70 minutes. Drain and discard the bay leaf.

While the beans are cooking, combine the tomatoes, half of the onion, half of the garlic, the tomato paste, vinegar, chipotle chili, 3/4 teaspoon of the cumin, and 1/4 teaspoon of the salt in a small saucepan over medium-high heat. Bring the mixture to a boil. Reduce the heat to medium and simmer uncovered, stirring occasionally, until the liquid is reduced and the mixture is a thick sauce, about 5 minutes. Set the chipotle ketchup aside to cool.

In a frying pan, heat 1/2 tablespoon of the canola oil over medium heat. Add the remaining onion and saute until soft and translucent, about 4 minutes. Add the bell pepper and the remaining garlic and saute until they begin to soften, about 3 minutes. Stir in 1/4 teaspoon of the salt, transfer the mixture to a bowl and let cool. Set the pan aside.

In a foot processor, combine the drained beans, the onion mixture, the brown rice, pecans, green onion, the remaining teaspoon of cumin, and the remaining 1/2 teaspoon salt. Pulse several times until the mixture is coarsely pureed. Fold in the beaten egg and bread crumbs. Form the mixture into patties each 3/4 inch thick.

In the same pan used for the onion mixture, heat the remaining 1 tablespoon canola oil over medium-high heat. Add the patties and cook, turning one, until nicely browned on both sides and heated though, 7 to 9 minutes total.

Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf, and a dollop of the ketchup.

Makes 6 burgers.

Nutrition:

Calories: 389, total fat: 11 g, saturated fat: 1 g, sodium: 791 mg, cholesterol: 35 mg, carbs: 59 g, fiber: 15 g, protein: 16 g

Substitutions:

Instead of dried black beans, I used two 15 ounce cans of black beans, drained and rinsed (saves a lot of time). I used a sweet onion in place of a yellow onion. For the bread crumbs, 3/4 cup is equal to about 2 slices of bread.

Recipe courtesy of The New Mayo Clinic Cookbook: Eating well for Better Health