Showing posts with label low fat potato salad. Show all posts
Showing posts with label low fat potato salad. Show all posts

Saturday, January 15, 2011

3 Ingredient Veggie Burger Recipe with video


Today I am going to share a recipe that has some processed product in it. I avoid these types of foods most of the time, but sometimes they come in handy for me and I'm sure that some of my readers will feel the same way. The ingredient is Onion Soup Mix. 

The other day I went to the store with $3.33 cash in hand. I wasn't sure what I was going to buy for the day, but  onions were on the agenda. I could have bought 5 lbs of onions for 2.99 which is what I usually do. That usually lasts for 2 weeks. I wandered around the produce aisle and saw a huge bunch of kale for $1.69. That went into my basket. I had a decent stash of dried beans at home and I planned on making some soups and burgers, but I needed onions for those. Buying the onions would put me over my budget. I didn't want to buy smaller amounts and pay so much more per pound, so I ended up getting some Onion Soup Mix instead of the onions

I decided to create super simple Veggie Burger Base that can be used as is or dressed up and turned into a sausage patty or bean ball.

Don't leave out condiments! Check out my Lower Fat Vegenaise Alternative, Chipotle Sauce and Sugar Free Ketchup recipes to dress these babies up!

Serve a side of my Low Fat Potato Salad and you've got yourself a delicious, stick to your ribs meal.


3 Ingredient Veggie Burger Base

  • 3 C HOT Beans (HOT means TEMPERATURE)
  • 2 C old fashioned oats (rolled oats, uncooked)
  • 1 envelope onion soup mix
  • Hot bean liquid if needed to bring the mixture together
Method:

  1. Mix everything together
  2. Let mixture cool
  3. form into patties and cook over medium heat in a cast iron skillet for 5 minutes a side
Here's a video of what the mixture should look like:




Meatballs

  • ½ batch Veggie Burger Base
  • ½ t oregano
  • 1 t garlic powder
  •  Pinch ground fennel 
  • ¼ t rubbed sage or pinch sage powder
  • 1 t balsamic
  • Pepper


 Form into balls and microwave for 10 minutes. You want these to be hard, dry and not edible when you're finished. Simmer in sauce for 10 minutes before serving.

Metaballs. before cooking
In anticipation of your questions:


  • Yes, the bean mixutre needs to be hot.
  • I really do mean to microwave the beanballs until they are hard as rocks. The texture when reconstituted is much better when you do it this way. You can bake them, but they will be mushy. 
  • I use home cooked beans and cooking liquid which has not been salted. I think canned beans in addition to the soup mix would be too salty.
  • You can use whatever kind of beans you like, make sure they are very well cooked and HOT!
  • You can bake the burgers, but they will  be very dry. The cooking methods I use in my recipes are generally tailored to the specific recipe. A baked veggie burger will be a much wetter mixture than a stove top burger. If you still want to bake this burger then add more bean liquid than you think is necessary. 
  • If you don't have onion soup mix, you can use couple T soy sauce and a couple T onion powder. 
  • If you are offended by said onion soup mix the don't make the recipe! It is not necessary to email me warning me of the dangers of processed foods. 
Here are some Whole Food Veggie Burger Recipes:


I am making Brown Rice Spaghetti, Bean Balls and Marinara for Dinner probably tonight along with a side of Sauted Kale for dinner. One of my favorite meals ever.

What are your dinner plans? Do you enjoy going out or staying in? I like staying in.