Saturday, April 2, 2011
Black Beans & Broccoli Burgers
1 can Black Beans - 15 oz size
1 package firm tofu (454 gm)
1 1/2 cup cooked broccoli and/or cauliflower florets
1 cup quick oats (raw)
2 tablespoons nutritional yeast
1/4 cup JK fine grind Almond Flour
1/4 cup ketchup
2 teaspoons mustard
2 tablespoons veggie broth powder
1 tablespoon paul bragg liquid amino
spices - chili powder, garlic & parsley powder,
curry powder, freshly ground black pepper, thyme,
cayenne pepper - to taste.
add: finely diced and sauted onion, garlic
and/or sauted mushroom slices if desired
(not vital - they taste great without it too)
Grate your block of tofu into a large bowl using coarse grating side. Rinse canned beans and add to the tofu. Precook your broccoli/cauliflower florets and chop into small pieces. Add your oats, nutritional yeast, almond flour, veggie broth powder, spices, ketchup and mustard. If you decided to use the onions, garlic and/or mushrooms -- add now. I was making these for lunch item and did not want to have major garlic/onion breath so did not. Using your hands mix together well. Taste your "raw" mixture and adjust seasonings as required. Shape into veggie burgers using 1/2 cup mixture for each one. I wanted "fat burgers" so I did not press them flat.
Fry gently in a couple of tablespoons of olive oil until browned lightly on both sides (the pre-frying can be eliminated if you wish - I was looking for an extra crispy outer coating so that is why I did pre-fry). Carefully slide onto a cooking sheet (lined with parchment paper if desired - I did so). If you decide not to pre-fry I would suggest perhaps a light coating of olive oil brushed on before putting them in the oven. Cook at 350 for about 20 minutes - flip over (carefully) and cook about another 20 minutes. These firm up nicely once cooled a bit. Makes 7 burgers that are delicious dipped into the recommended ketchup. Next time I make these I'm going to try replacing of 1/2 cup of the raw quick oats with 1/2 cup cooked quinoa.
The Simply Natural Ketchup is worth seeking out if you have time as it's truly thick and has a delicious fresh tomato flavor. Planet Organic carries this brand in Canada. I used Eden organic canned black beans for this recipe as I was not prepared enough to cook them from scratch. However I did recently purchase a 16 oz box of dried beans (also Eden brand - photo below) and will have to see if they are as tasty as their canned beans. Their canned beans are outstanding - perfectly cooked and no tinney taste! Note: Their cans are BPA free. All varieties of Eden canned beans are on sale this month at Planet Organic - 2 for $4.49.