BEAN BURGERS & FRIES

I’m always looking for fast, easy, delicious and nutritious meals to make.  Here’s a great idea from plant-based nutritionist Jeff Novick – BEAN BURGERS AND FRIES.  He has produced a 2 volume set of DVDs called Jeff Novick’s FAST FOOD.  Volume One is THE BASICS including healthy, low cost, delicious and easy plant-based meals anyone can create in under 10 minutes.  Volume Two is BURGERS & FRIES. Chef Jeff demonstrates how to make a whole variety of burgers with all the trimmings and plenty left to freeze for another FAST FOOD meal.  I’m including the recipe for basic bean burgers here. For more burger variations and how to make your own oil free fries go to Amazon where you can order the DVD set.

Ingredients

• 2 cans (15oz) of Low or No Sodium Kidney Beans
• 1 cup of Rolled Oats (uncooked)
• 1 cup of cooked Brown Rice
• ¼ Cup of Tomato Sauce
• Seasonings of your choice

Instructions

1. Rinse and drain the beans thoroughly and then pour them into a large bowl.
2. Mash them well. It’s ok to leave some chunks in. I used an old-fashioned (like grandma used to use) potato masher
3. Add the oatmeal, rice, sauce, and spices.
4. Make sure your hands are clean and dig in – mix and squeeze. Just like mom used to make her meatloaf.
5. Once mixed well – form and shape into patties.
6. Important Part! Place the burgers on a plate in the fridge and forget about them for at least 20 minutes. This allows them to set up and get firm.

Notes

I like my burgers on a grill but they can also be baked, broiled or pan seared.

For grilling I baste mine with either oil free BBQ or Teriyaki Sauce for extra flavor. Be careful turning as these have the tendency to break apart.

Depending on your grill and distance from the heat - grill 10 minutes or so on each side or until done.

Now all that’s left is to dress them up with lots of veggies and the condiments of your choice.