wilkes

Spicy Black Eyed Bean Burgers
1 medium onion finely chopped
1 red or green chile- seeded and finely chopped
2 garlic cloves - finely chopped
1 tsp ***in seeds
14oz can black eyed peas
1 egg yolk ( or use whole egg for binding)
2oz fresh brown breadcrumbs
1 tsp hot chili powder
salt & pepper
2 tbsp olive oil
Fry onion, chile, garlic & ***in in 1 tbsp of oil for 5 mins until onion softens.
Remove from heat & leave to cool.
Drain beans & place in a large bowl, roughly mash.
Add egg, breadcrumbs, chilli powder & onion mix, mix well & season to taste.
Shape into burgers (should make 4 large)
Brush lightly with remaining oil and grill for 10 mins (broil) until crisp and golden,
turning once.
Serve however you like or you can freeze them uncooked

Bean Burger
1 can kidney beans
2 cups brown rice -- cooked
2 tablespoons ketchup
1/2 teaspoon garlic powder
1 teaspoon oregano
1/8 teaspoon thyme
1/4 teaspoon sage
salt and pepper - to taste
1/4 cup onion -- chopped fine
Combine everything in a large bowl and mash well.
Form into 6 patties and cook in a non-stick pan until browned on both sides

Veggie Burgers
3 teaspoons vegetable oil, divided
1 cup sliced mushrooms
1 cup shredded carrots (about 2)
3/4 cup chopped onion (about 1 medium)
3/4 cup chopped zucchini (about 1 small)
2 cups Oats (quick or old fashioned, uncooked)
One 15-ounce can kidney beans, rinsed and drained
1 cup cooked white or brown rice
2 tablespoons soy sauce or 1/2 teaspoon salt
1 teaspoon minced garlic
1/8 teaspoon black pepper
1/2 cup chopped fresh cilantro or chives (optional)
Hamburger buns and toppings (optional)
Heat 1 teaspoon oil in large non-stick skillet.
Add mushrooms, carrots, onions and zucchini;
cook over medium-high heat 5 minutes or until vegetables are tender.
Transfer vegetables to food processor bowl.
Add oats, beans, rice, soy sauce, garlic, pepper, and cilantro if desired.
Pulse for about 20 seconds or until well blended. Divide into eight 1/2-cup portions.
Shape into patties between waxed paper.
Refrigerate at least 1 hour or until firm.
Heat remaining 2 teaspoons oil in same skillet over medium-high heat.
Cook patties 3 to 4 minutes on each side or until golden brown.
Serve on buns with toppings, if desired.
Recipe Yield: 8
Serving Size: 1/8 of Recipe
Nutrition Information:
Calories: 180, Calories from Fat: 31, Total Fat: 3.5g, Saturated Fat: 0.5g,
Cholesterol: 0mg, Sodium: 270mg, Total Carbohydrates: 31g, Dietary Fiber: 5g, Sugars: 3g, Protein: 7g

Vegetable Chili
Makes 12 cups
Preparation time: 15 minutes
Cooking time: 8 hours on low
1/2 cup shredded or sliced carrots
1 rib sliced celery
1 small chopped sweet onion
1 (8-ounce) package sliced fresh crimini mushrooms
1 medium diced zucchini (3/4-inch dice)
1 medium diced yellow squash (3/4-inch dice)
1 1/2 teaspoons chili powder
1/2 teaspoon dried basil
1 teaspoon pepper
1/2 cup vegetable broth
1 1/2 cups tomato juice
1 (14 1/2-ounce) can undrained no-salt-added diced tomatoes
2 (15-ounce) cans rinsed canned pinto, black, white or kidney
beans (use 1 can of two different beans for best flavor)
1/2 cup frozen corn
Combine all ingredients in a 4-quart or larger slow cooker.
Cover and cook on low 8 hours.
Per cup: 98 calories, 6 grams protein, 1 gram fat (7 percent
calories from fat), no saturated fat, 18 grams carbohydrate, no
cholesterol, 296 milligrams sodium, 6 grams fiber

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does anyone have any recipes for good low sodium veggi burgers