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Grillin' Out, Veggie Style
Courtesy of epicurious
Prep Time: 15 Min.
Cook Time: 10 Min.
Chill Time: 30 Min.
What you need:
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For the Black Bean Burgers:
+ 2 Tbsp. olive oil
+ 1/2 onion, peeled and chopped
+ 2 garlic cloves, peeled and minced
+ 1 (15-oz.) can black beans, rinsed and drained
+ 1 tsp. chili powder
+ pinch salt and pepper
+ 1/3 c. cilantro
+ 1/2 c. whole-wheat breadcrumbs
+ 2 eggs whites
+ 5 whole-wheat buns
For the Carrot Salad:
+ 2 lb. carrots, peeled and shredded
+ 2 c. peeled fresh pineapple chunks, chopped
+ 3/4 c. raisins
+ 1 Tbsp. honey
+ 1/4 c. low-fat plain Greek yogurt
For the Avocado Spread:
+ 1 avocado
+ 1 lime (zest and juice)
+ pinch of salt
What to do:
1. Make the Black Bean Burgers: In a small sauté pan, warm the olive oil. Add the onions and garlic and cook for 3 minutes, or until the onion is soft. Add the beans, chili powder, salt and pepper, and cilantro. Let cool for 5 minutes, then place in a food processor. Pulse about 5 times, or until coarsely chopped. Pour into a bowl and add the breadcrumbs and egg whites and combine thoroughly. Let sit in the refrigerator for 30 minutes.
2. Make the Carrot Salad: In a large bowl, combine carrots, pineapple, and raisins. In a separate small bowl, stir honey and yogurt until blended. Toss with salad. Let sit for 30 minutes.
3. Preheat the grill. Shape the burger mix into 5 patties and grill on grill topper/basket until cooked through and crispy on each side, about 5 minutes per side.
4. Make the Avocado Spread: Blend avocado and zest and juice of one lime with salt to taste in a food processor until smooth, about 30 seconds. Spread over Black Bean Burgers and serve with Carrot Salad.
From The 2014 Healthy Lunchtime Challenge Cookbook
Recipe Provided by Mira Solomon, Age 10
All Food Photography by Jeff Elkins of Jeff Elkins Photography for Epicurious
For more information, please visit epicurious.com
Calories: 393; Total Fat: 15g; Total Carbs: 43g; Protein: 15g;