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Friday, October 18, 2019

ADVENTIST LA GRANGE MEMORIAL HOSPITAL: Anti-Cancer Recipe of the Month Grillable Veggie Burgers

Opinion

By Press release submission | Sep 15, 2019


Adventist La Grange Memorial Hospital issued the following announcement on Sept. 13.

The summer might be winding down, but there’s still time to fire up the grill for another backyard barbecue or three. But while veggie burgers can be a healthy, satisfying alternative to beef, they also have a tendency to fall apart on the grill. Thankfully, these flavorful burgers that are sturdy enough to get a nice char.

Many of the ingredients that make up these protein-packed patties are notable for their cancer-fighting properties. Walnuts are recognized as a good source of polyphenols, which have antioxidant properties, and black beans provide fiber and cancer-fighting compounds such as lignans, saponins and resistant starch. They’ve also been shown to reduce the risk of colon cancer. Like other whole grains, the brown rice contains even more fiber and resistant starch. Try zesting the burgers up with a spice blend of your own devising, or pair with your favorite condiments and toppings for a treat that’s all your own.

Servings: 5 burgers | Prep Time: 45 minutes | Cook Time: 10 minutes

Ingredients

1 cup cooked brown rice

1 cup raw walnuts

½ Tbsp avocado oil (plus more for cooking)

¾ cup finely diced white onion

1 Tbsp chili powder

1 Tbsp cumin

1 Tbsp smoked paprika

½ tsp each salt and pepper (more to taste for coating burgers)

1 Tbsp coconut sugar

1 ½ cups cooked black beans (rinsed, drained and patted dry)

⅓ cup Panko bread crumbs

3-4 Tbsp vegan barbecue sauce

Instructions

If you haven’t yet cooked your brown rice, follow this method for best results. While the rice is cooking, take care of the other prep work.

Heat skillet over medium heat. Once hot, add raw walnuts and toast for 5-7 minutes, stirring frequently. When fragrant and golden brown, remove walnuts and let cool.

Add oil and onion to the same skillet. Season with salt and pepper and sauté for 3-4 minutes, until onion is fragrant, soft and translucent. Remove from heat.

When walnuts are cool, add to blender or food processor with chili powder, cumin, smoked paprika, salt, pepper and coconut sugar and blend into a fine meal.

Add drained, dried black beans to a large mixing bowl and mash well with a fork, leaving only a few whole beans.

Add cooked rice, walnut mixture, onion, bread crumbs and barbecue sauce to beans and mix thoroughly with a wooden spoon. After 1-2 minutes, it should form a moldable dough.

If too dry, add more barbecue sauce

If too wet, add more bread crumbs

Form dough into five ½ cup patties or 10 ¼ cup patties and set on a baking sheet or plate for grilling or cooking in skillet.

If you are using the grill, brush the surface with avocado oil. Otherwise, place the same skillet you have been using on medium heat then add enough oil to lightly coat the bottom.

Cook burgers 3-4 minutes or until well-browned on the underside, then gently flip. Cook for 3-4 minutes on the other side as well.

If browning too quickly, reduce heat.

Remove burgers from heat and allow to cool slightly before serving.

This recipe sourced from www.minimalistbaker.com.

Original source can be found here.

Source: Adventist La Grange Memorial Hospital 

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Adventist La Grange Memorial Hospital

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