per 1 serving size (Recipe makes 7 servings)
Amount Per Serving
Calories from Fat 14
% Daily Values*
Total Fat 1.59
Saturated Fat 0.26
Polyunsaturated Fat 0.63
Monounsaturated Fat 0.39
Total Carbohydrate 38.75
Dietary Fiber 4.89
Vitamin A 59.07%
Vitamin C 7.64%
* Nutritional Values are estimated and may vary
My facebook fitness friend, Coni, posted this recipe some time ago, and I finally got up the nerve to try it... it was really good, for a meatless burger ! I tweaked the original recipe...
1/2 cup onion, diced
3 cloves garlic, minced
1 carrot, finely grated (I used 5 baby carrots)
1/2 can black beans, drained
1/2 of 1 sweet potato, baked, flesh scooped out (I microwaved it for about 10 minutes)
1/2 cup quinoa, cooked (I used red quinoa: 1/2 cup red quinoa + 1 cup water, cooked 10 minutes)
1/2 cup bread crumbs (I toasted 2 slices of mulitgrain bread and crumbled them)
1 tbsp. dried cilantro
2 tbsp. ketchup
1 tsp. malt vinegar
1 tbsp. oat bran
favourite BBQ sauce (I used Bull's Eye Bold Original)
Saute onion and garlic in non-stick frying pan until soft (I used a spritz of oil).
Stir in black beans and cook about 2 minutes. Remove from heat and mash black beans.
Dump this into a large bowl and add rest of ingredients (except BBQ sauce).
Shape into patties... I made 7 patties.
On the BBQ: I cooked a pattie on the BBQ in a small cast iron frying pan that was lightly oiled (I was worried it would stick and fall apart on the grill). After cooking about 7 minutes per side, I put it on the grill and it did NOT stick or fall apart. I cooked it for about 7 more minutes per side (I brushed on about 1/2 tbsp. BBQ sauce on each side).
In the oven: I cooked the remaining patties in the oven on a pizza stone. Oven at 350F for about 10 minutes per side. I also brushed these with a bit of BBQ sauce (one side only though).