A moist, delicious vegetarian alternative to boring frozen veggie burgers. These are easy to make and taste wonderful on whole-grain buns with some cheddar cheese, tomato and lettuce for crunch. Tastes great on the grill, too ... just keep an eye on them!
1 teaspoon Olive oil½ cup minced Onions½ cup chopped and seeded plum Tomatoes1 teaspoon minced Jalapeno or Serrano chili pepper1 clove Garlic, minced1 teaspoon Chili powder1 (15 ounce) can Kidney beans, rinsed, well drained1/4 cup dry Breadcrumbs2 tablespoons Barbecue sauce 1 Egg white, beaten 4 whole grain Buns, toastedToppings:4 slices Cheddar cheese4 leaves Lettuce4 slices thick TomatoesAvocado slicesBarbecue sauce
1. Heat oil in nonstick skillet over medium heat. Add onion, plum tomato, jalapeno, garlic and chili powder; sauté 5 minutes. Cool slightly.2. Using fork, coarsely mash beans in bowl. Combine with onion mixture, breadcrumbs, 2 tablespoons of the barbecue sauce and egg white.3. Shape mixture into four 1/2-inch-thick patties. (Can be prepared 4 hours ahead. Cover and chill.) It will look as though these little burgers will just fall apart and turn to mush, but they stay together really well once they "hit the pan"!4. If grilling; oil the rack or spray grill rack with nonstick spray, then fire up coals to medium heat. If pan-frying, heat a little olive oil over medium heat.5. Place patties on grill or in skillet and cook until golden brown and heated through, about three minutes per side.6. Place burgers on buns. Serve with more barbecue sauce, and cheese, tomato, lettuce, avocado, or whatever topping you like!
Use low-sodium canned kidney beans and rinse the beans in water to reduce the sodium in this recipe.
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