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Send a Meal Blog

Sunday, January 21 2018

These power-packed vegetarian meals (each with 15 or more grams of protein) are here to show you that meatless eating doesn't mean sacrificing essential nutrients.

INGREDIENTS
1 - 15 ounce can cannellini beans, rinsed and drained
1 1/2 - cups soft bread crumbs
1/4 - cup shredded carrot
1/4 - cup finely chopped onion
1 - egg
2 - tablespoons snipped fresh parsley
3 - tablespoons olive oil
4 - slices country Italian bread, toasted
1 - cup packed fresh baby spinach
1/4 - cup Easy Tomato Sauce (recipe below)


DIRECTIONS
In a medium bowl mash beans with a fork or potato masher. Stir in half of the bread crumbs, the carrot, onion, egg, half of the parsley, 1 tablespoon olive oil, and 1/4 teaspoon each salt and pepper. Combine remaining bread crumbs and parsley in a shallow dish.
Shape bean mixture into 4 patties (mixture will be soft). Dip both sides of patties into bread crumb mixture to coat.


Heat remaining 2 tablespoons oil in a large skillet over medium heat. Add patties. Cook for 4 minutes per side or until well browned.
Arrange spinach and patties on bread slices. Top with Easy Tomato Sauce. Makes 4 servings.
Easy Tomato Sauce


INGREDIENTS

1 - 14 1/2 ounce can diced tomatoes, undrained
2 - tablespoons snipped fresh basil
Salt
Ground black pepper


DIRECTIONS
 Place tomatoes in a blender or food processor. Cover and blend or process to desired consistency. Pour into a bowl and stir in snipped fresh basil. Season to taste with salt and pepper.


NUTRITION FACTS (White Bean Burgers with Spinach)
Per serving: 353 kcal , 13 g fat (2 g sat. fat , 2 g polyunsaturated fat , 8 g monounsaturated fat ), 53 mg chol. , 873 mg sodium , 48 g carb. , 9 g fiber , 5 g sugar , 15 g pro.

Posted by: AT 02:16 am   |  Permalink   |  0 Comments  |  Email
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