Black beans (cooked and drained) 1 1/4 - 1 1/2 cups (about 214 grams)
Mung Beans (cooked and drained) - 1 cup (about 100 grams) (optional - these burgers are good with or without mung beans but I like the extra nutrition they provide plus a bit of extra texture. My favorite brand of mung beans are Bio-Bud Sprouted
1 package tofu - 454 gm size (medium firm - pressed to release liquid or use extra firm and grate) See photo below for an easy to put together tofu press! Just make sure to gently wrap your block of medium firm tofu in a piece of cloth or paper towel before you place it in your sieve. I find that the Sunrise Red Label tofu is readily available in Canada. They have lots of good tips and recipes on their website.
Rice, cooked (brown short grain sprouted by Lundberg is perfect but any rice will work) - 1 cup (about 154 grams)
Oats, Minute or Quick - 1 cup (about 100 grams)
4 large mushrooms (approx. 200 grams) - 2 grated raw through mixture. 2 diced and sauteed.
Onions - one medium onion ( (about 135 grams)
Garlic - 4 cloves (small ones) but adjust to your own preference
Spices plus more to mix into raw mixture before cooking:
Bull's Eye Original BBQ sauce - 2 tbsp.
Ketchup - 2 tbsp.
Mustard - 1 tbsp.
Braggs Liquid Amino - 2-3 tbsp.
Better Than Bouillon No Chicken Base - 1 tsp.
Dehydrated Minced Onion - 2 tbsp.
Garlic Powder and Chili Powder (to taste) - I used about 2 tsp. of each
Saute onions in water till softened and lightly browned. Add 100 grams of finely diced mushroom and cook with onions until they are lightly cooked. While onions are cooking put your other ingredients together. I like to grate the tofu on rough side of grater and than incorporate into black beans. Use potato masher at this point to smash up black beans somewhat (it's fine to have several black beans left whole as well). Stir in the oats and all the spices plus other ingredients. Let it sit for a bit to let oats soften and soak up some of the liquid ingredients. Cut up your raw garlic - finely minced and add in (do not saute garlic). Add your cooked onions and mushrooms along with the rice and mung beans (if you decided to use the mung beans). Mix all together well using your hands - taste and adjust seasonings if needed.
Preheat oven to 375 F. Line a cookie sheet with parchment paper or grease lightly (use something that doesn't burn easily - I really like Nutiva Coconut Oil). Scoop out 1/2 cup of mixture to form each burger. This recipe should give you about 10 burgers of 1/2 cup mixture each (approximately 130 grams each if you use food weigh scale which I now really like to do for a lot of my cooking/baking). Put your burgers in the oven and set timer for 35 minutes. Take them out - flip them over gently and put about 1 tsp BBQ sauce on top of each burger and spread it to cover the top. Put back in oven and set timer for another 25 minutes.
Each burger is about 170 calories and contains 4.5 gm fiber, 3.4 gm fat and 9.2 gm protein! Pair this burger with one of my Best Burger Buns and you'll be enjoying a very nutritional veggie burger that will give you a food energy value of 371 calories, 7.9 grams of fiber and 15.9 grams protein!
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