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  • Tamara Berry

BBQ Veggie Burger with French Fries


Ingredients:

1 cup onion, finely chopped

1 cup broccoli (peel and chop stalk too), finely chopped

1 cup carrots, grated

1 15.5-ounce can pinto beans, rinsed, drained (or use 1 ½ cups

½ cup of oat flour (ground oats) or oats if you don’t have a blender to grind it up.

1 teaspoon cumin

1 teaspoon garlic powder

1 teaspoon onion powder

Optional Barbecue Sauce Recipe:

Ketchup

Mustard

Dash of red wine vinegar

Dash of liquid smoke

Dash of onion powder

Dash of garlic powder


Directions:

In a large bowl, add the pinto beans and mash with a potato masher or a fork. Add the rest of the ingredients and incorporate evenly by hand. Form into meatballs and flatten. Each patty should be about ½ inch thick and the diameter can be as large as you want.


In a large frying pan over medium high heat, add the veggie patties (the hot pan should ensure that they don't stick and get a nice little crust; no oil needed!). Brown the bottoms (2-3 minutes) and flip to brown the other side, 2-3 more minutes. Serve on hamburger buns (or just skip the bun and put it on top of a bed of lettuce or spinach) with lettuce, tomato, pickles and desired condiments. We like ketchup and mustard and sometimes vegan mayo and barbecue sauce.


Good to Know:


These veggie burgers are packed with great nutrition. You get the fiber and iron from the beans and oats; the carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A (from beta carotene), K1 (phylloquinone), and B6; and the broccoli is a good source of fiber and protein, contains iron, potassium, calcium, selenium and magnesium as well as the vitamins A, C, E, K and a good array of B vitamins including folic acid. 

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