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Send a Meal Blog

Monday, November 02 2015

Vegetarian meals are no longer on the fringe: Some estimates have the nation's population of vegetarians at more than seven million, but even carnivores have embraced ideas like "meatless Mondays" to curb their meat consumption and promote healthy eating. Here's a secret about eating vegetarian - the food isn't just healthier, it actually tastes good. 

ingredients
1    15 ounce can  black beans, drained and rinsed
1/2   cup   finely crushed tortilla chips (preferably blue corn)
1/3   cup   salsa plus additional for serving
1/2   cup   50% reduced-fat grated cheddar
1      large egg, lightly beaten
1      scallion, white and green part, finely chopped
1/4   teaspoon   black pepper
4      hamburger buns
2    teaspoons   vegetable oil
4      butter lettuce leaves (optional)
directions
Use a food processor or a potato masher to smash beans until chunky, leaving some partly whole. Stir in crushed chips, salsa, cheddar, egg, scallion and black pepper. Set mixture aside 10 minutes, then shape into 4 patties.
Place patties on a plate, cover with plastic wrap and refrigerate at least 30 minutes or overnight.
Preheat the oven to 350 degrees. Place buns on a baking sheet and heat in oven until warm to the touch, 4 to 6 minutes.
Meanwhile, heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add patties to pan and cook until golden brown on one side, 4 to 5 minutes. Add remaining oil, flip patties and cook until underside is golden, 4 to 5 minutes. Remove from heat and serve topped with salsa and lettuce, if desired, on buns.
Tip
This flavor-packed burger has about half the fat of the fast-food version -- even with the cheddar and chips! Recipe adapted from Ten Dollar Dinners by Melissa d'Arabian (Clarkson Potter, $25)

NUTRITION INFORMATION

Per Serving: cal. (kcal) 342, Fat, total (g) 11, sat. fat (g) 2.8, carb. (g) 48, fiber (g) 7, pro. (g) 18, sodium (mg) 845, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:44 am   |  Permalink   |  0 Comments  |  Email
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