Veggie Burgers

In the movie Forrest Gump, Forrest’s friend Bubba gives a seemingly never-ending list of all the ways shrimp can be prepared – “you can barbecue it, boil it, broil it, bake it, saute it,” and the list continues. We don’t have room for that many preparations, but we think you’ll like the ones submitted.

Rice makes a nice accompaniment to shrimp and is often found in shrimp recipes. The Cahokia Rice mentioned in some of the rice recipes is grown in southern Illinois and is high in protein. Be sure to read the feature to learn more about it.

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Veggie Burgers

Courtesy of Ohio Cooperative Living

Course Entrée

Cuisine American

Servings 8

Ingredients

Burger

• 1 tablespoon olive oil
• 1 medium yellow onion diced fine
• 4 cloves garlic minced
• 3 tablespoons cider vinegar
• 2 tablespoons water
• 2 15.25-ounce cans black beans (no salt added)
• 2 teaspoons smoked paprika
• 1 teaspoon cumin
• 1/2 teaspoon coriander
• 1/2 teaspoon dried thyme
• 1/2 teaspoon cayenne
• 2 teaspoons salt
• 1 teaspoon pepper
• 2 cups cooked brown rice
• 1 15-ounce can shoestring chopped beets drained and chopped small
• 2 teaspoons dijon mustard
• 1 tablespoon molasses
• 1/2 cup rolled oats finely ground
• 1 tablespoon olive oil
• 8 hamburger buns

Your favorite hamburger toppings

• Dijon mustard, lettuce, onion and tomato shown

Instructions

• Heat oil in skillet over medium-high heat.
• Add onions, cooking until slightly charred, 7 minutes.
• Add garlic, vinegar and water. Cook 3 minutes, or until vinegar smells sweet. Transfer mixture to a large mixing bowl.
• Drain and rinse black beans. Add half the beans to onions and mash. Add the other half of beans and leave whole.
• In small bowl, combine dry spices.
• Add remaining ingredients (except oil, buns and toppings) to black bean mixture, stirring well to combine. Shape into 8 patties.
• In large skillet over medium heat, add oil. Cook patties 2 minutes, then flip (if they don’t lift easily with a spatula, cook a little longer). Cook another 6 minutes until warmed through.
• Place burgers on buns and top with your favorite hamburger toppings.

Notes

Nutrition information: 628 calories; 7g fat, 115g carbohydrates; 20g fiber; 28 grams protein.