Jerked Veggie Burger - 22g Carbs, 5g Fiber
From The American Institute for Cancer Research AICR
Caribbean Cookout
With all the options for veggie burgers you see in the store, why
make one from scratch? Because you can give them the vibrant flavor
only fresh vegetables and seasonings can offer. Homemade burgers can
be seasoned to your taste. In this recipe, you have the mixture of
spices to create the heat of a Jamaican jerk sauce. For a truly
Caribbean-inspired burger, top it with some mango slices, hot pepper
sauce, slices of red onion and chopped fresh cilantro.
Jerked Veggie Burger
1 Tbsp canola oil
1 medium onion, finely chopped
1 small green bell pepper, seeded and cut in 1/2-inch pieces
1/2 cup finely chopped scallion, both white and green parts
2 garlic cloves, finely chopped
1 tsp grated fresh ginger
1/4 tsp allspice
1/4 tsp freshly grated nutmeg
2 slices toasted whole-wheat bread, reduced to 1-inch pieces
2 cups cooked or 1 can (15-oz) black beans, rinsed and drained
1 cup cooked brown rice
1 large egg
1 small jalapeno pepper, chopped and seeded, or 1 tsp. hot pepper sauce
Salt and freshly ground black pepper, to taste
Mustard, lettuce and sliced tomato, for garnish
Heat the oil in a skillet over medium high heat. Sauté the onion,
pepper and scallions until very soft, about 5 minutes, but do not
let them get brown. Mix in the spices.
Reduce the bread to crumbs using a blender or food processor. In a
large bowl add the cooked vegetables, beans, rice, egg and jalapeno
pepper or hot sauce. Mash with a fork or your hands until the mixture
is well combined. Season the mixture with salt and pepper to taste.
Form the mixture into 8 burger patties. (They can be individually
wrapped in plastic wrap and frozen or refrigerated up to 24 hours
before cooking. Defrost frozen burgers in the refrigerator.)
Grill the burgers for about 3 minutes per side. You can also cook
the burgers in a skillet over medium high heat with 1 teaspoon of
canola oil. Cook the burgers in the skillet until they are browned
and crisp, about 3 minutes per side.
Serve the cooked burger on a toasted whole grain bun with mustard,
tomatoes and lettuce. These burgers also make delicious leftovers,
served at room temperature on a bed of lettuce and tomato.
Makes 8 servings
Per serving:
139 Calories, 3g Total Fat (<1g Saturated Fat), 22g Carbs,
6g Protein, 5g Dietary Fiber, 54mg Sodium