Black Bean Veggie Burger
From Ann Johnson, Manson, North Carolina
2 cups cooked black beans – drained
1 pound firm tofu
2 cups vegetables
1 clove garlic, minced
¼ cup vegetable broth
Black pepper, to taste
¼ cup whole wheat flour
1 egg, slightly beaten
1 tablespoon olive oil
Dash cumin
Dash basilMash black beans and tofu. Set aside.
Saute vegetables (onion, carrots, celery, sun dried tomatoes, red peppers, garlic) in broth with pepper, cumin and basil.
Add veggies to bean mixture along with whole wheat flour and egg to make a firm patty. Add more flour if needed. Bread crumbs, matzo meal or cracker crumbs could be used instead of, or in addition to, the flour. Form into four patties.
Heat skillet over medium-high heat. Add oil.
Pan fry patties until browned (about five minutes), flip over and brown the other side (about five minutes).
Serving Ideas: You can top patties with tomato, onion and lettuce and serve on a whole grain bun.
NOTE: Patties can be frozen and reheated in a frying pan or microwave oven.
Preparation time: 30 minutes
Cooking time: 20 minutesServes 4
Nutritional Information
Per serving (1 patty)
268 calories (kcal)
9g total fat (30% calories from fat)
1g saturated fat
18g protein
31g carbohydrate
9g dietary fiber
0mg cholesterol
112mg sodiumAnn Johnson can be reached at anny@gloryroad.net.
Pasta with greens and beans
From Mary Jane Detroyer, MS, RD, CDN
1 cup onions — chopped
6 garlic cloves — minced
2 teaspoons olive oil
1 pound fresh greens (such as chicory, endive, escarole, swiss chard, kale or spinach) — well rinsed and chopped
3 cups cannelli beans — cooked
½ cup fresh basil — chopped
3 cups whole wheat pasta — short chunky type like ziti, radiatore, tubetti, etc.
1 teaspoon salt
Pepper to taste
4 tablespoons parmesan cheese
½ cup low sodium brothBring large covered pot of water with one teaspoon of salt to a boil.
Heat nonstick saucepan over low heat. Saut onions and garlic in olive oil until golden, about 10 minutes. Add the greens and continue to cook to mix the leaves with oil and garlic/onion mixture. Add a half a cup of water or vegetable/chicken broth. Cover and increase heat to medium and cook for 5 minutes watching to see if more water is needed.
Add beans and basil and continue to cook 5 more minutes
When water comes to a boil add the pasta, stir and cover until the pasta comes to a boil. Uncover and cook until al dente. Drain the pasta and add the beans and greens. Add parmesan cheese and pepper to taste.
Preparation time: 30 minutes
Cooking time: 20 minutesServes 6
Nutritional Information
Per serving
366 calories (kcal)
5g total fat; (11% calories from fat)
1g saturated fat
19g protein
68g carbohydrate
15g dietary fiber
3mg cholesterol
224mg sodiumMary Jane Detroyer is a registered dietitian, exercise physiologist and professional speaker. She has a private practice in Manhattan specializing in HIV/AIDS; women’s wellness, diabetes, heart disease and weight management. You can contact her at mjdetroyer@usa.net.