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Hi, would like your black bean burger recipe. thanks

Cynthia

How can you substitute raw avacados for meat??
There is not protein or little in avacodos,
beneficial fats, probably chlorophil, Vitamin A
but why would one consider that a substitute for
meat. Protein is very important to the body,
perhaps the most important element, avacodos
won't supply the important amino acids that are
needed for everything in the body.




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By putting it in a hamburger bun?

Well :), avacados as a meat substitute, what made you think of that
Barbra?

If anyone is interested...I have a great black bean burger recipe. If you
ever miss a juicy hamburger I swear this is the next best thing! All that's
in it is black beans, brown rice, onion, bell pepper and garlic, and spices.

that sounds good Please post it. Thanks, Kelly

Jennifer Buck <buck@...> wrote:
If anyone is interested...I have a great black bean burger recipe. If you
ever miss a juicy hamburger I swear this is the next best thing! All that's

Happily! (I hope I didn't end up posting this twice...I apoligize in
advance if you all are seeing this post more than once.)

Some of the ingredients are for a chipolte ketchup that can be served on the
burger. If you don't want that then you could skip that part of the recipe.
It will cancel out a few of the ingredients.

The ingredients are as follows:

1 1/4 Cups dried black beans, picked over and rinsed, soaked overnight, and
drained

3 Cups water

1 bay leaf

2 plum tomatoes, peeled and seeded, then diced

1 yellow onion, chopped

4 cloves garlic, minced

1 Tbsp tomato paste

1 Tbsp wine vinegar

1 chipolte chili minced

1 3/4 tsps ground cumin

1 tsp salt

1 1/2 Tbsps canola oil (I use olive and just a very little...it's used to
saute the veg's so you could use whatever you like or nothing at all)

1/2 red bell pepper, seeded and chopped

1/2 Cup cooked brown rice

1/4 cup chopped pecans (I would think that you could replace these with
another nut if you wanted to...I'm not sure what the omega 6 to omega 3
ratio is with this nut)

1 green onion, thinly sliced

1 egg, lightly beaten

3/4 cups fresh whole-grain bread crumbs

6 whole-grain hamburger buns (I use Ezekiel sprouted wheat)

garnish with lettuce, onion, tomato...whatever you like

To prepare:

In a large sauce pan over high heat, combine the beans, water, and bay leaf.
Bring to a boil. Reduce the heat to low, cover partially, and simmer until
the beans are tender, 60-70 minutes. Drain and discard the bay leaf

For the ketchup:

combine the tomatoes, half the yellow onion, half of the garlic, the tomato
paste, vinegar, chipotle chile, 3/4 tsp of the cumin, and 1/4 tsp of the
salt in a small saucepan over medium-high heat. Bring the mixture to a boil.
Reduce the heat to medium and simmer uncovered, stirring occasionally, until
the liquid is reduced and the mixture is a thick sacue. Set aside to cool.

Heat 1/2 Tbsp of the oil over medium heat. Add the remaining yellow onion
and saute until soft and translucent. Add the bell pepper and the remaining
garlic and saute until they begin to soften. Stir in 1/4 tsp of the salt and
transfer the mixture to a bowl and let cool.

In a food processor, combine the drained beans, the onion mixture, the brown
rice, pecans, green onion, the remaining 1 tsp cumin, and the remaining 1/2
tsp salt. Pulse several times until the mixture is coarsely prueed. Fold in
the beaten egg and bread crumbs. Form the mixture into patties each 3/4 inch
thick.

(Next the recipe says to: In the same pan used for the onion mixture, heat
the remaining 1 Tbsp canola oil over medium-high heat. Add the patties and
cook, turning once, until nicely browned on both sides and heated through,
7-9 minutes total. ....I just cook mine on the Forman grill without adding
any additional oil.)

Serve as desired.

I hope you enjoy these as much as I do. I got the recipe from The New Mayo
Clinic Cookbook. There are some really great recipes in this book. I think
it was a great buy. There is a lot of prep with these burgers but it makes
quite a bit. I freeze all that my family wont be eating and then just cook
them as needed.

Let me know what you think and have a wonderful day!

Jennifer