I have been trying my hand at cooking “HIGH FIBER” meals these past few weeks due to my son’s condition. I have made whole wheat EVERYTHING and fruit and vegetable delights, but I do need SOME comfort food sometimes as we eat what he eats. This being said, I have made burgers, of the regular variety, but with some chick peas added. These turned out remarkably delicious. However, I came across this recipe which I believe looks VERY good and chalk full of fiber for all of us!
Bean Queen Burger
Bean burgers are packed with high-quality protein and make a great entree for vegetarians and meat eaters alike.
Ingredients
• ¼ cup (50 mL) chopped onion • 1 clove garlic, minced • 1 carrot, shredded • 1 tbsp (15 mL) barbecue sauce • ¾ cup (175 mL) dry bread crumbs • 1 tsp (5 mL) dried thyme leaves • ½ tsp (2 mL) each salt and pepper • 1 can (19 oz/540 mL) navy beans • 1 egg, beaten • 2 tbsp (30 mL) vegetable oil Preparation Combine onion, garlic, carrot, barbecue sauce, 1/2 cup (125 mL) bread crumbs, thyme, salt and pepper. Drain beans. Rinse well and mash with a potato masher or a fork. Stir into onion mixture until well combined. Divide mixture into four equal parts. Use wet hands to form patties. Brush each patty with egg and then press crumbs evenly all over each. Heat oil in a non-stick skillet set over medium heat. Add patties and reduce heat to medium-low. Cook for 5 minutes or until golden. Turn and cook for 5 minutes longer. Serve with classic burger garnishes.
Makes 4 burgers.
More Information Fast & Easy: 30 minutes or less (prep and cooking time). Light: 10 g of fat or less.
High-fibre
Nutritional information Per Burger: 312 cal, 10 g fat, 44 g carb, 13 g protein, 8 g fibre, 657 mg sodium. Excellent source vit A, folate, iron. Good source thiamin, niacin. Calories : 312 -Homemakers.com
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