By Jonny Bowden, Ph.D., C.N.S., and Jeannette Bessinger, C.H.H.C
From Dr. Jonny: To really give your liver a much-needed rest from toxins, skip the commercial, supermarket meat and try this fiber-rich bean burger instead. The pintos and oats (there’s an unusual combo!) are loaded with fiber, the carrots and tomatoes are loaded with antioxidants, and the whole dish is loaded with flavor. The spicy, tangy barbecue flavor will make you forget all about the local rib joint, where I guarantee you they don’t serve grass-fed meat. Come to think of it, these “burgers” will make you forget Mickey D’s!
BBQ Bean Burger Ingredients
- Olive oil cooking spray
- 1 tablespoon (15ml) olive oil
- a small sweet onion, diced
- 2 gloves of garlic, minced
- 1/2 cup (55g) grated carrots
- 2 cans (15 ounces or 435g, each) pinto beans, drained and rinsed
- 1 tablespoon (16g) tomato paste
- 2 tablespoons (30g) tomato sauce or high-quality, low-sugar ketchup
- 1 1/2 tablespoons (25ml) apple cider vinegar
- 1 tablespoon (15ml) Worcestershire sauce
- 1 teaspoon (5ml) molasses
- 1 teaspoon prepared horseradish
- 1 teaspoon Dijon mustard
- 1 teaspooon soy sauce
- 1/2 teaspoon cracked black peopper
- 1/4 teaspoon cayenne or chipotle pepper
- 1/2 teaspoon salt
- 1 1/2 cups (120g) whole rolled oats
- Heat the oil over medium heat in a medium saute pan. Add the onion and saute for 5 minutes.
- Add the garlic and saute for 2 minutes. Add the carrots and saute for 5 minutes, stirring frequently to prevent burning or sticking. Remove from heat and set aside.
- Partially mash the beans with a potato masher or fork in a mixer bowl. If you have a wimpy mixer, it would be better to use a potato masher and do all the mashing and mixing by hand. You don’t want to overbeat the mix to get the beans to break their skins and form a paste or the patties will seem a little dry.
- Add the tomato paste, sauce, vinegar, Worcestershire sauce, molasses, horseradish, mustard, soy sauce, peppers, and salt.
- Mix on low until a paste begins to form, then switch to high and mix until most of the beans are mashed and incorporated, scraping down the sides frequently, about 20 seconds, off and on.
- Add the sauteed onion and carrot and mix briefly until well-incorporated. Add the oats and mix briefly until well incorporated.
- Form into 6 even patties
- Heat a large frying pan or griddle over medium-low heat and liberally spray with the olive oil. Fry the patties for 8 to 10 minutes per side until they develop a lightly browned crust on each side.
From Chef Jeannette: You can try these burgers the usual way — with a pile of lettuce, tomato, and a pickles on a sprouted-grain bun or wrap, or break them up and serve them over salad. They taste great with Dijon mustard, ketchup or barbecue sauce. My husband likes them with a thin slice of smoked Cheddar cheese, but that does add a little saturated fat.
If you want to sweeten them up, try adding 1/3 cup (55 g) thawed frozen corn to the onion/carrot mixture 1 minute before the end of the carrot cooking time.
Yield 6 patties
Per Serving: 231 calories; 4g fat (15.7% calories from ft); 10g Protein; 40g Carbohydrate; 8g Dietary Fiber; 0mg Cholestrol; 917 mg Sodium.
Reprinted with permission from The Most Effective Ways to Live Longer Cookbook: The Surprising, Unbiased Truth about Great-Tasting Food that Prevents Disease and Gives You Optimal Health and Longevity