RE FRIED BEAN BURGERS(We all need to eat legumes at least once a week, and pass on the habit and tastes to our children.)
1 1 can (16 oz.) vegetarian refried beans
1 can (4 oz.) chopped green chilies, drained
1 egg, slightly beaten
½ cup dried bread crumbs
1 small chopped onion (¼ cup)
¼ cup shredded cheddar cheese (1 oz.)
½ teaspoon salt
2 tablespoons vegetable oil
Prepare Guacamole. Mix beans, chilies, egg, bread crumbs, onion, cheese and salt.
Heat oil in cast iron skillet over medium heat.
Drop bean mixture by 4 spoonfuls patties, each 1 inch thick. Cook about 5 minutes on each side or until hot and brown before turning over.
Top with Guacamole. 4 burgers
Guacamole
1 sm. Ripe mashed avocado
1 seeded and finely chopped medium tomato (¾ cup)
1 crushed clove garlic
2 Tbs finely chopped onion
1 tbs finely chopped cilantro (optional)
1 tbs lemon juice
¼ tsp salt
4 drops red pepper sauce
Mix all ingredients. Cover and refrigerate 1 hour to blend flavors.
9 grams of fiber, 13 grams of protein
1 1 can (16 oz.) vegetarian refried beans
1 can (4 oz.) chopped green chilies, drained
1 egg, slightly beaten
½ cup dried bread crumbs
1 small chopped onion (¼ cup)
¼ cup shredded cheddar cheese (1 oz.)
½ teaspoon salt
2 tablespoons vegetable oil
Prepare Guacamole. Mix beans, chilies, egg, bread crumbs, onion, cheese and salt.
Heat oil in cast iron skillet over medium heat.
Drop bean mixture by 4 spoonfuls patties, each 1 inch thick. Cook about 5 minutes on each side or until hot and brown before turning over.
Top with Guacamole. 4 burgers
Guacamole
1 sm. Ripe mashed avocado
1 seeded and finely chopped medium tomato (¾ cup)
1 crushed clove garlic
2 Tbs finely chopped onion
1 tbs finely chopped cilantro (optional)
1 tbs lemon juice
¼ tsp salt
4 drops red pepper sauce
Mix all ingredients. Cover and refrigerate 1 hour to blend flavors.
9 grams of fiber, 13 grams of protein
This recipe is more cost effective than Morning Stars Black Bean Burgers and better.
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