Legumes

Hummus, Black Bean and Corn Vege Burgers

Makes 8

1 small onion

1 15-ounce can black beans, drained and rinsed, divided

1 ½ cups frozen corn, divided

2 tablespoons minced garlic

1 tablespoon Thai ginger-garlic sauce

1 teaspoon Thai pepper sauce

2 teaspoons ground Cumin

1 teaspoon ground turmeric

2 tablespoons spicy mustard

½ cup hummus

1 cup cooked brown rice

1 cup whole grain crackers

Mince onion in food processor until finely ground. Place in a large bowl and microwave for 1 minute or until it begins to become translucent. Set aside.

Pulse ½ can black beans and ½ of frozen corn in food processor until coarsely ground. Add to cooked onion with herbs and seasonings (next 6 ingredients). Add remaining whole beans and corn, hummus and rice. Mix well.

Grind crackers in food processor until finely crushed. Add to bean mixture and mix well. Add more ground crackers if needed to get mixture to hold together well and not be too sticky.

Divide dough and form into 8 patties. Refrigerate until ready to cook.

Heat grill on medium heat and coat rack with cooking spray. Grill patties for 3 – 5 minutes per side, or until done.

Serve hot with whole grain bread or buns, and condiments as desired.

This is an interesting take on vege burgers, combining the great health benefits of garbanzo and black beans, as well as the anti-oxidant rich spices! I made these burgers out of left-over ingredients in the fridge. Just throw together left-overs, add enough crushed whole grain crackers to get it to stick together, add curry or other spices, and grill!

Black Bean Burgers

Makes 8

2 15-ounce cans black beans, drained and rinsed

1 tablespoon cumin

1 tablespoon chili powder

1 tablespoon chopped garlic

1/8 teaspoon cayenne pepper

2/3 cup cooked brown rice

½ cup chopped walnuts

1/3 cup chopped red onion

¼ cup frozen corn, thawed

½ cooked quinoa (optional)

1 – 1 ½ cups crushed whole grain crackers, as needed

8 whole grain buns

guacamole, salsa, lettuce, tomatoes and condiments on the side

Combine 1 can beans, cumin, chili powder, garlic and cayenne pepper in a food processor and pulse until coarsely ground. Add rice, nuts, remaining can of beans, onion, corn and quinoa (if used) and pulse 2 – 3 times until combined but beans and corn still have texture. Stir in crushed crackers until texture is soft, still moist, but not too sticky. Form burgers and chill for 30 minutes.

Coat grill with cooking spray and cook burgers over medium heat about 4 minutes a side. Serve with whole grain buns and garnishes.

If you find the burgers are too crumbly, you can add an egg to the mixture in the food processor.

Baked Black Bean Enchiladas

Serves 6

1 ½ cups chopped onion

16 ounces drained black beans

2 teaspoons minced garlic

2 4.5-ounce cans diced green chiles, undrained

1 14.5-ounce can diced tomatoes, undrained

2 cups fat free milk

2 tablespoons whole wheat flour

6 8-inch whole wheat tortillas

2 cups shredded low-fat Swiss cheese, divided

Preheat oven to 350 degrees. Spray a 13 x 9 inch baking dish with cooking spray.

Coat a nonstick skillet with cooking spray. Cook onion over medium-high heat until tender, about 5 minutes. Add black beans, garlic, chiles and tomatoes. Reduce heat and simmer for 7 minutes, or until liquid evaporates.

Combine milk and flour in a small saucepan over medium-high heat until mixture thickens, about 5 minutes, stirring constantly with a whisk.

Spoon ½ cup black bean mixture and 2 ½ tablespoons cheese in middle of each tortilla. Roll tortillas and arrange in prepared baking dish, tucking loose ends on bottom. Pour milk mixture over tortillas and sprinkle evenly with remaining cheese.

Bake for 25 minutes or until cheese is bubbly. Preheat broiler. Broil casserole for 3 minutes or until cheese is golden brown.

Garbanzo Beans with Mushrooms and Squash

Serves 6

1 pound brussel sprouts, trimmed and halved

2 tablespoons extra virgin olive oil

3 tablespoons minced garlic

6 ounces shitake mushrooms, stemmed and sliced

1 butternut squash, seeded and cubed

1 4-ounce bag grated carrots

1 15-ounce can garbanzo beans, rinsed and drained

1 cup packed chopped kale

1 cup soy milk

¼ cup tamari or mirin

¼ cup nutritional yeast

4 cups cooked brown rice

toasted pumpkin seeds, for garnish

In a large bowl, microwave brussel sprouts for 4 minutes, or until crisp-tender. Add garlic, mushrooms, squash, carrots and beans. Microwave for 4 minutes, or until squash is tender.

In a small bowl, mix soy milk, tamari and yeast. Microwave for 1 – 2 minutes, or until hot. Pour over vegetables.

Serve over brown rice with pumpkin seeds for garnish.

Garbanzo Bean Lettuce Wraps

Serves 4

4 tablespoons curry paste

¼ cup water

8 ounces soy crumbles

2 tablespoons dark sesame oil

4 cups baby spinach leaves

1 cup shredded carrots

1 cup diced tomato

2 15.5-ounce cans garbanzo beans, drained and rinsed

¼ cup sesame seeds

1 large head romaine lettuce, leaves separated

Whisk curry paste with water in a large bowl. Add next 6 ingredients (through beans). Cover and microwave for 5 minutes.

Stir in sesame seeds and microwave 5 more minutes, or until vegetables are tender.

Serve with lettuce leaves. Each individual can spoon curry mixture into center of a leaf, roll the leaf and enjoy!

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