About The Country Wife Blog

Friday, August 12, 2016

Dr. Michael Greger of nutritionfacts.org and author of How Not To Die published in 2015, says that eating one cup of legumes per day will lower heart rate and blood sugar levels.  I am taking him at his word.  We are eating legumes daily.  I love them.  Some of the burger recipes I have made have been less than scrumptious.  This one is pretty good!

Barbecued Black-eyed Pea Burgers

1 can cooked black-eyed peas, drained (or 1 3/4 cups cooked)
1 medium yellow onion, diced
4 cloves garlic, minced
1/4 cup organic barbecue sauce
2 tablespoons coconut aminos, soy sauce, or tamari
1 tablespoon vegan Worcestershire sauce
1/2 teaspoon thyme
1/2 teaspoon smoked paprika
1/2 teaspoon oregano
1/4 teaspoon onion powder
1 1/4 to 1 1/2 cups rolled oats, panko, or dried bread crumbs
  1. Put all ingredients except the oats (or bread crumbs) in the food processor. Pulse a few times, just enough to break up the peas a little but not puree them. Stir in 1 cup of the oats. Check the consistency. It should be moist but not wet. Add more oats to achieve the right consistency.
  2. Refrigerate for at least 15 minutes.
  3. Preheat oven to 375F. Line a baking sheet with a silicone baking mat or parchment paper. Form burger patties on the prepared surface using about 1/2 cup of mixture per burger. Bake for 25-35 minutes. Burgers will be hot throughout, but don’t let get too dry. Allow to cool for a few minutes on the baking sheet before serving.
Nutrition Information
Serving size: 1/6 of recipe Calories: 108 Fat: 2.7g Carbohydrates: 18.6g Sugar: 3.4g Sodium: 311.3mg Fiber: 2.2g Protein: 3.2g
Black bean burgers, portioned with a scoop.
What I actually did with this recipe:
We did not have any black-eyed peas in the house but we DID have some more black beans from the Instant Pot initiation experience.  I used two cups of those black beans.  We had one large red onion, so I chopped it up finely.  I used soy sauce, regular Worcestershire sauce, and old-fashioned rolled oats.  The barbecue sauce was Sweet Baby Ray's.
I did not put the mixture in the refrigerator for 15 minutes.  Not that I did not want to, I just failed to see that on the instructions.
Black bean burgers smushed by a clean wet hand and ready to cook.
As usual when measuring, I used my 1/2 cup portion scoop for these burgers.  The recipe made exactly 6 burgers.  Dear One ate one and thought they were all right.  I will make it again, though there is one more bean burger recipe I want to try first.  That one has jalapeno peppers in it.  We shall see.

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