It’s About the Beans!

November 18, 2011 at 11:33 AM | Posted in beans, diabetes, diabetes friendly, Food, low calorie, low carb | 1 Comment
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A couple of Bean recipes to pass along, thanks for sharing them Katie! I passed along the web site where she found them also, http://www.cooksrecipes.com

Black Bean Burgers

Wholesome, tasty black bean burgers served with a cilantro ‘mayonnaise’.

3 (15-ounce) cans black beans, drained
2 1/2 cups uncooked quick-cooking oats
1 medium-size sweet onion, diced
1 (4.5-ounce) can diced green chiles, drained
1/2 cup egg substitute
1 cup ketchup
3/4 teaspoon garlic salt
3/4 teaspoon pepper
3/4 cup all-purpose flour
3/4 cup white cornmeal
2 to 3 tablespoons vegetable oil
12 hamburger buns
Cilantro Mayonnaise (recipe follows)
Toppings: lettuce leaves, tomato slices

Mash beans coarsely with a potato masher in a large bowl. Stir in oats and next 6 ingredients.
Cover and chill 1 hour. Shape mixture into 12 patties.
Stir together flour and cornmeal; dredge patties in mixture.
Heat 2 tablespoons oil in a large skillet over medium-high heat. Cook patties in batches 6 minutes on each side, adding additional oil as needed. Serve on hamburger buns with Cilantro Mayonnaise and desired toppings.

Makes 12 servings.

Note: Uncooked patties may be frozen. Thaw in refrigerator, and cook as directed. Freeze cooked patties up to 1 month. To reheat, bake in a shallow pan at 350°F (175°C) for 25 to 30 minutes.

Cilantro Mayonnaise:
1/3 cup egg substitute
1/2 teaspoon dry mustard
2 tablespoons white wine vinegar
1 cup vegetable oil
1/3 cup chopped fresh cilantro

Process egg substitute, dry mustard, vinegar, and 1/2 cup oil in a blender just until combined. With blender on high, add remaining 1/2 cup oil in a slow, steady stream.
Stir in chopped fresh cilantro.

Makes 1 1/4 cups.

Note: Mayonnaise may be covered and stored in refrigerator up to 1 week.

http://www.cooksrecipes.com/sandwich/black-bean-burgers-recipe.html

 

Herbed Bean and Sweet Potato Hash

This colorful vegetarian hash, bursting with loads of flavor, can be served anytime of the day, with or without the egg topper!

Herbed Bean and Sweet Potato Hash

1 tablespoon butter or margarine
4 cups peeled cubed sweet potato (1/2-inch cubes)
1 cup chopped red bell pepper
1 cup chopped onion
1 teaspoon minced garlic
1 1/2 tablespoons chopped fresh or 1 teaspoon dried rosemary leaves
1 to 1 1/2 tablespoons fresh or 1 teaspoon dried thyme leaves
1 (15-ounce) can dark red kidney beans, rinsed, drained (1 1/2 cups cooked)
1 (15-ounce) can small red beans, rinsed, drained (1 1/2 cups cooked)
1/2 teaspoon salt
1/8 teaspoon pepper

Melt butter in a large skillet; add sweet potatoes, bell pepper, onion, garlic, and herbs. Cook, covered, over medium heat until vegetables are tender, 5 to 8 minutes, stirring occasionally.
Mash beans coarsely; stir into vegetable mixture and cook until hot through, 3 to 4 minutes. Stir in salt and pepper.

Makes 6 servings (about 1 cup each).

Tip: Top with one poached or sunny-side-up egg.

Nutrient Information Per serving: Calories 250; Fat 3g; % Calories from Fat 10; Potassium; 641mg; Calcium 67mg; Carbohydrate 48g; Folate 96mcg; Sodium 711mg; Protein 10g; Dietary Fiber 13g; Cholesterol 5mg

Recipe provided courtesy of The Bean Education & Awareness Network.

http://www.cooksrecipes.com/mless/herbed_bean_and_sweet_potato_hash_recipe.html

 

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